Session 11 of 24
In Progress

Day 12 – Lower Body

Dynamic Warm Up

Repeat 2 times – 30 seconds per move

Butt Kickers


Hamstring Scoops

Quad Pulls

Knee Pulls

Spiderman Stretch with Rotation

Glute Bridges (Double Leg)

Glute Bridges (Single Leg)

Day 12 Demonstration Video - Lower Body

Each circuit is divided into 4 exercises.

Complete all exercises back to back before taking a full 90 rest.

Repeat each circuit 3 times before moving on to the next circuit.

Pick a resistance weight that challenges you within the given repetitions.

The last few reps of your strength exercises should be extremely challenging to complete.

Circuit 1

Goblet Squat – 15 Reps

Football Squats – 10 Seconds

Lateral Lunges – 15 Reps

Side Skies – 10 Seconds

Circuit 2

Lunge with Hammer Curl into Chest Press – 15 Reps

Weighted Jumping Jacks – 15 Reps

Hip Thrusts – 15 Reps

Squat with Transverse Punch – 10 Seconds

Circuit 3

Stiff Leg Deadlift into Chest Press – 15 Reps

Inside Heel Touches – 10 Seconds

Alternating Step Ups with Bicep Curl – 15 Reps

Squat with Transverse Punch – 20 Seconds

Foam Rolling and Stretching

After your workout, foam roll for 10 minutes and stretch your lower body for 20 minutes. This will help to decrease DOMS (Delayed Onset Muscle Soreness). Use videos below as a guide.


Train Like Me: Phase 2 is LIVE!

For those of you doing the Train Like Me: Phase 1 Challenge, get ready for Phase 2! This program is now live on TRU Training and is available through our All Access Membership (or get permanent access to the program by purchasing it separately)!

We will start Phase 2 on Monday, 2/19

For those who have not yet tried the Train Like Me program, we invite you to start with Phase 1 on Monday via our All Access Membership!

If you have any questions, please do not hesitate to reach out to our support team at:

Más Vida is Moving!

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Through TRU Training, we are bringing you even more fresh programming and education to help you continue becoming the best version of yourself!

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