Day 4 - Low Intensity
A strong lower body and core are essential for balance, posture, and daily activities like walking, climbing stairs, or lifting. Day 4 of this beginner plan focuses on gentle exercises that target the legs, glutes, and core, helping you build stability and strength without high-impact movements.
9/24/20251 min read
Warm-Up (2–3 minutes)
Prepare your muscles with light movements:
March in Place (2 minutes): Lift knees gently, swing arms naturally.
Ankle Rotations (30 seconds each side): Rotate ankles slowly to loosen joints.
Main Workout (10–12 minutes)
Sit-to-Stand (2 sets × 8 reps): Sit on a sturdy chair, stand up slowly, then sit back down. Builds leg strength and mimics real-life movement.
Glute Bridges (2 sets × 10 reps): Lie on your back with knees bent, lift hips upward, squeeze glutes, then lower down. Strengthens core and lower back.
Seated Knee Lifts (2 sets × 12 reps each side): Sit upright, lift one knee toward your chest, hold briefly, and lower. Improves core stability.
Cool Down (3 minutes)
Quadriceps Stretch (1 minute each side): Stand, hold your ankle behind you, and gently stretch your thigh.
Hamstring Stretch (1 minute): Sit and extend one leg forward, reach toward your toes.
Why This Workout Works
This routine strengthens your foundation—your legs, glutes, and core—without heavy strain. A stable lower body supports better balance, while core strength protects your spine and improves posture.
👉 By staying consistent with Day 4, you’ll notice stronger legs, improved balance, and more confidence in everyday movement.