6 Week Lower Body Movement Program
6 Week Lower Body Movement Program
If you are looking to focus on your lower body you are in the right place! Coach Marqie created this 6 Week Lower Body Movement Program because she can totally relate to the desire to grow the glutes and improve their shape. The glutes are one of the most stubborn muscle groups to work on because they can be quite challenging to specifically target. Marqie has trialed various protocols and trained several clients over the years and therefore know's this program is successful and will help you accomplish your goals. She is excited to lead you through the next 6 Weeks!
What You Will Need:
About 45 minutes or less each day to invest in yourself
Your body and a positive open mind
Comfortable and supportive clothes & shoes to move in
You have the option to incorporate weights and a yoga mat if you want
Don’t have weights? Don’t worry, load a backpack up with pet food or water bottles. Don’t have a kettlebell? Use a dumbbell. Don’t have barbell? Use a dumbbell! Have bands? Add them!
Just remember ONE THING! If you have questions, need modifications or variations, or want to chat please reach out!
Note: Keep your heart rate up during each “moving” phase of the circuits and bring your heart rate down during each “resting” phase of the circuits. Complete as many repetitions as possible during the time suggested. Enjoy and listen to your body!
Lets’s get started!
Week 1
Day 1
“It’s not about perfect. It’s about effort. And when you bring that effort every single day, that’s where transformation happens. That’s how change occurs." – Jillian Michaels
Circuit 1 -
Burpee - 30 sec
Rest for 15 sec
Squat Jump - 45 sec
Rest for 15 sec
Alternating Step Up - 30 sec
Rest for 15 sec
V Up - 45 sec
Rest for 15 sec
Sit Up - 30 sec
Rest for 15 sec
Repeat 2 times then move to circuit 2
Circuit 2 -
Bicycle Crunch - 30 sec
Rest for 15 sec
Plank To Push Up - 45 sec
Rest for 15 sec
Cross Body Mountain Climber - 30 sec
Rest for 15 sec
Glute Bridge - 30 sec
Rest for 15 sec
Repeat 2 times and then move to Circuit 3
Circuit 3 -
Body Weight Alternating Jump Lunge - 30 sec
Rest for 15 sec
Jumping Jack - 30 sec
Rest for 15 sec
Running in Place - 45 sec
Rest for 15 sec
Wall Sit - 45 sec
Rest for 15 sec
Piked Push Up - 45 sec
Rest for 15 sec
Back Row - 45 sec
Rest for 15 sec
Repeat 3 times
Day 2
AC ON DEMAND Video - 15 Minute Run
Day 3
AC ON DEMAND Video - 30 Minute Yoga
Day 4
Rest day or turn on AC ON DEMAND Video - 15 Minute Balance Meditation
Day 5
“Whatever the mind can conceive and believe, it can achieve.”– Napoleon Hill
Circuit 1 -
Dumbbell Back Squat - 20 reps
Dumbbell Walking Lunge - 40 reps
Kettlebell or Dumbbell Plié Squat - 20 reps
Rest for 30 sec
Repeat 3 times and then move to Circuit 2
Circuit 2 -
Body Weight Alternating Jump Lunge - 20 Reps
Dumbbell Split Squat - 10 Reps
Dumbbell Split Squat - 10 Reps
Dumbbell Step Up - 20 Reps Alternating
Rest for 30 sec
Repeat 4 times
Day 6
AC ON DEMAND Video - 15 Minute Core Barre
Day 7
Rest and Recharge your body!
WEEK 2
Day 1
"Go confidently in the direction of your dreams. Live the life you have imagined." – Henry David Thoreau
Circuit 1 -
Dumbbell Deadlift - 10 Reps
Dumbbell Reverse Lunge - 15 Reps
Dumbbell Reverse Lunge - 15 Reps
Dumbbell Thruster - 30 Reps
Rest for 30 sec
Repeat 4 times and then move to Circuit 2
Circuit 2 -
Dumbbell Walking Lunge - 30 Reps
Squat Jump - 15 Reps
Dumbbell Single Leg Deadlift (LEFT) - 15 Reps
Dumbbell Single Leg Deadlift (RIGHT) - 15 Reps
Rest for 30 sec
Repeat 3 times
Day 2
AC ON DEMAND Video - 30 Minute Yoga
Day 3
“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved” – Helen Keller
Circuit 1 -
Glute Bridge - 20 Reps
Bent Leg Kickback (LEFT) - 15 Reps
Bent Leg Kickback (RIGHT) - 15 Reps
Dumbbell Sumo Squat - 20 Reps
Rest for 30 sec
Repeat 4 times and then move to Circuit 2
Circuit 2 -
Dumbbell Split Squat (LEFT) - 15 Reps
Dumbbell Split Squat (RIGHT) - 15 Reps
Frog Jump - 50 Reps
Dumbbell Straight Leg Deadlift - 20 Reps
Rest for 30 sec
Repeat 3 times
Day 4
AC ON DEMAND Video - 15 Minute Core Barre
Day 5
Rest day. Recharge your body!
Day 6
“If you set goals and go after them with all the determination you can muster, your gifts will take you places that will amaze you.” – Les Brown
Circuit 1 -
Dumbbell Front Squat - 20 Reps
3D Lunge - 10 sets (30 reps LEFT)
3D Lunge - 10 sets (30 reps RIGHT)
Rest for 30 sec
Repeat 4 times and then move to circuit 2
Circuit 2 -
Dumbbell Thruster - 30 Reps
Squat Jump - 20 Reps
Rest for 30 sec
Repeat 4 times
Day 7
AC ON DEMAND Video - 15 Minute Run
Week 3
Day 1
“Believe in yourself. You are braver than you think, more talented than you know, and capable of more than you imagine.” – Roy T. Bennett
Circuit 1 -
Kettlebell or Dumbbell Sumo Deadlift - 15 Reps
Dumbbell Alternating Reverse Lunge - 20 Reps
Side Lunge (LEFT) - 15 Reps
Side Lunge (RIGHT) - 15 Reps
Rest for 30 sec
Repeat 4 times and then move to Circuit 2
Circuit 2 -
Goblet Squat - 30 Reps
Kettlebell or Dumbbell Swing - 40 Reps
Kettlebell or Dumbbell Plié Squat - 30 Reps
Rest for 30 sec
Repeat 3 times
Day 2
AC ON DEMAND Video - 15 Minute Upper Body Barre
Day 3
Rest day. Recharge your body!
Day 4
“Strength does not come from physical capacity. It comes from an indomitable will.” – Mahatma Gandhi
Circuit 1 -
Dumbbell Step Up (LEFT) - 20 Reps
Dumbbell Step Up (RIGHT) - 20 Reps
Squat Jump - 20 Reps
Toe Tap - 80 Reps
Rest for 30 sec
Repeat 4 times and then move to circuit 2
Circuit 2 -
Burpee - 5 sets x 10
Rest 10 sec between sets
Repeat 4 times
Day 5
AC ON DEMAND Video - 15 Minute Core Barre
Day 6
“Life is not about waiting for the storm to pass but learning to dance in the rain.” - Vivian Greene
Circuit 1 -
Barbell Back Squat - 20 Reps
Dumbbell Walking Lunge - 40 Reps
Kettlebell or Dumbbell Plié Squat - 20 Reps
Rest for 30 sec
Repeat 3 times and then move to circuit 2
Circuit 2 -
Body Weight Alternating Jump Lunge - 20 Reps
Dumbbell Split Squat (LEFT) - 10 Reps
Dumbbell Split Squat (RIGHT) - 10 Reps
Dumbbell Step Up - 20 Reps Alternating
Rest for 30 sec
Repeat 4 times
Day 7
AC ON DEMAND Video - 15 Minute Run
Week 4
Day 1
Rest day. Recharge your body!
Day 2
“There is no greater thing you can do with your life and your work than follow your passions – in a way that serves the world and you.” – Richard Branson
Circuit 1 -
Dumbbell Deadlift - 10 Reps
Dumbbell Reverse Lunge - 15 Reps
Dumbbell Reverse Lunge - 15 Reps
Dumbbell Thruster - 30 Reps
Rest for 30 sec
Repeat 4 times and then move on to circuit 2
Circuit 2 -
Dumbbell Walking Lunge - 30 Reps
Squat Jump - 15 Reps
Dumbbell Single Leg Deadlift (LEFT) - 15 Reps
Dumbbell Single Leg Deadlift (RIGHT) - 15 Reps
Rest for 30 sec
Repeat 3 times
Day 3
AC ON DEMAND Video - 30 Minute Yoga
Day 4
“You will never find time for anything. If you want time you must make it.” – Charles Buxton
Circuit 1 -
Glute Bridge - 20 Reps
Bent Leg Kickback (LEFT) - 15 Reps
Bent Leg Kickback (RIGHT) - 15 Reps
Dumbbell Sumo Squat - 20 Reps
Rest for 30 sec
Repeat 4 times and then move to circuit 2
Circuit 2 -
Dumbbell Split Squat (LEFT) - 15 Reps
Dumbbell Split Squat (RIGHT) - 15 Reps
Frog Jump - 50 Reps
Dumbbell Straight Leg Deadlift - 20 Reps
Rest for 30 sec
Repeat 3 times
Day 5
AC ON DEMAND Video - 15 Minute Core Barre
Day 6
Rest day. Recharge your body!
Day 7
“Work for that feeling that you have accomplished something… Don’t waste your time on this earth without making a mark.” – Joe Rogan
Circuit 1 -
Dumbbell Front Squat - 20 Reps
3D Lunge - 10 sets (30 reps LEFT)
3D Lunge - 10 sets (30 reps RIGHT)
Rest for 30 sec
Repeat 4 times and then move on to circuit 2
Circuit 2
Dumbbell Thruster - 30 Reps
Squat Jump - 20 Reps
Rest for 30 sec
Repeat 3 times
Week 5
Day 1
AC ON DEMAND Video - 15 Minute Upper Body Barre
Day 2
“You just got to stay focused and believe in yourself and trust your own ability and judgment.” – Mark Cuban
Circuit 1 -
Kettlebell or Dumbbell Sumo Deadlift - 15 Reps
Dumbbell Alternating Reverse Lunge - 20 Reps
Side Lunge (LEFT) - 15 Reps
Side Lunge (RIGHT) - 15 Reps
Rest for 30 sec
Repeat 4 times and then move on to circuit 2
Circuit 2 -
Goblet Squat - 30 Reps
Kettlebell or Dumbbell Swing - 40 Reps
Kettlebell or Dumbbell Plie Squat - 30 Reps
Rest for 30 sec
Repeat 3 times
Day 3
AC ON DEMAND Video - 15 Minute Run
Day 4
“The best way to gain self-confidence is to do what you are afraid to do.” – Swati Sharma
Circuit 1 -
Dumbbell Step Up (LEFT) - 20 Reps
Dumbbell Step Up (RIGHT) - 20 Reps
Squat Jump - 20 Reps
Toe Tap - 80 Reps
Rest for 30 sec
Repeat 4 times and then move to circuit 2
Circuit 2 -
Burpee - 5 sets x 10 Reps
Rest 30 sec between sets
Repeat 4 times
Day 5
AC ON DEMAND Video - 30 Minute Yoga
Day 6
Rest day. Recharge your body!
Day 7
“You don’t learn to walk by following rules. You learn by doing and by falling over.” – Richard Branson
Circuit 1 -
Dumbbell Back Squat - 20 Reps
Dumbbell Walking Lunge - 40 Reps
Kettlebell or Dumbbell Plié Squat - 20 Reps
Rest for 30 sec
Repeat 3 times and then move to circuit 2
Circuit 2 -
Body Weight Alternating Jump Lunge - 20 Reps
Dumbbell Split Squat (LEFT) - 10 Reps
Dumbbell Split Squat (RIGHT) - 10 Reps
Dumbbell Step Up - 20 Reps Alternating
Rest for 30 sec
Repeat 4 times
Week 6
Day 1
AC ON DEMAND Video - 15 Minute Core Barre
Day 2
“The greatest danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it.” – Michelangelo
Circuit 1 -
Dumbbell Deadlift - 10 Reps
Dumbbell Reverse Lunge (LEFT) - 15 Reps
Dumbbell Reverse Lunge (RIGHT)- 15 Reps
Dumbbell Thruster - 30 Reps
Rest for 30 sec
Repeat 4 times and then move to circuit 2
Circuit 2 -
Dumbbell Walking Lunge - 30 Reps
Squat Jump - 15 Reps
Dumbbell Single Leg Deadlift (LEFT) - 15 Reps
Dumbbell Single Leg Deadlift (RIGHT) - 15 Reps
Rest for 30 sec
Repeat 3 times
Day 3
AC ON DEMAND Video - 15 Minute Run
Day 4
“You don’t need to be better than anyone else, you just need to be better than you used to be.” – Wayne Dyer
Circuit 1 -
Glute Bridge - 20 Reps
Bent Leg Kickback (LEFT) - 15 Reps
Bent Leg Kickback (RIGHT) - 15
Dumbbell Sumo Squat - 20 Reps
Rest for 30 sec
Repeat 4 times and then move to circuit 2
Circuit 2 -
Dumbbell Split Squat (LEFT) - 15 Reps
Dumbbell Split Squat (RIGHT) - 15 Reps
Frog Jump - 50 Reps
Dumbbell Straight Leg Deadlift - 20 Reps
Rest for 30 sec
Repeat 3 times
Day 5
AC ON DEMAND Video - 15 Minute Upper Body Barre
Day 6
Rest day. Recharge your body!
Day 7
“We don’t develop courage by being happy every day. We develop it by surviving difficult times and challenging adversity.” – Barbara De Angelis
Circuit 1 -
Dumbbell Front Squat - 20 Reps
3D Lunge - 10 sets (30 reps LEFT)
3D Lunge - 10 sets (30 reps RIGHT)
Rest for 30 sec
Repeat 4 times and then move on to circuit 2
Circuit 2 -
Dumbbell Thruster - 30 Reps
Squat Jump - 20 Reps
Rest for 30 sec
Repeat 4 times
Congratulations you have finished this 6 Week Lower Body Movement Program!
How are you feeling? Peachy? Strong? The best version of you?! Of course, all of the above, right?! You have the option to start this program over again or try one of our other amazing programs we offer.
Brought to you by Marqie:
Learn more about Marqie on our About Page
Engage with her on Instagram @fitandlifegoalsbymarqie
“Add positivity to the world!”