PiYO: Define Lower Body is a 21 Minute Workout

Below I did a breakdown of what you can expect to do during the PiYO: Define Lower Body Video. The main focus is to strength your lower body during this exercise session. You will be doing various yoga exercises to work you quads, hamstrings, glutes and calf muscles. It’s a beauty and extremely effective. Chalene will take you through each yoga pose giving you detailed instructions so that you can easily follow along.

Click here for my full detailed review of PiYo where I go into more detail of what the program is all about and what to expect during the program to get in shape and loose weight.


Equipment Required

  • Water
  • Towel
  • Yoga Mat* Optional
  • Chair* Optional

 Warm Up 2:38 min

  1. Chair Pose
  2. PiYO Cross See Video Below


Heat Building 4:10 min

  • Plank
  • Tricep Pushups
  • Down Dog
  • Chaturanga
  • Up Dog
  • High Lunge
  • Low Lunge

Warrior Series 4:56 min

  • Warrior I
  • Warrior II
  • Triangle
  • Low Lunge
  • Down Dog
  • Childs Pose

Balance Series 4:00 min

  • Pyramid
  • Warrior III
  • Half Moon
  • Three Point
  • Crouching Crow

Down Dog Series 5:00 min

  • Plank
  • Chaturanga
  • Up Dog
  • Down Dog
  • Pigeon
  • Down Dog Split

If you would like to see more about what the PiYo workout schedule is like click here. I put together a calendar page you can print or download so you can understand what you will be doing for exercise routines during the week. If yoga or Pilates is not what you are looking for you can also look at the 21 day fix which is also beginner friendly but adds in dumbbells exercises and more traditional strength exercises that will get you a rock hard body.

Scroll to Top