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Beginner No Equipment Lower Body Workout

Jump to · 22 chapters

  1. 0:00 Intro
  2. 0:20 Squats
  3. 1:10 Static Lunge R
  4. 2:00 Static Lunge L
  5. 2:50 Front to Back Squat Walk
  6. 7:00 In to Out Squats
  7. 7:50 Curtsy Lunge R
  8. 8:40 Curtsy Lunge L
  9. 9:30 Lateral Squat Walk
  10. 13:40 Staggered Squat R
  11. 14:30 Staggered Squat L
  12. 15:20 Front to Back Lunge R
  13. 16:10 Front to Back Lunge L
  14. 20:20 Hamstring March
  15. 21:10 Single Leg Glute Bridge R
  16. 22:00 Single Leg Glute Bridge L
  17. 22:50 Kneel to Squat
  18. 27:00 Pop Squats
  19. 27:30 Cossack Squat
  20. 28:00 Frog Pumps
  21. 28:30 Squat Pulses
  22. 29:20 Stretch & Cool Down

Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

257K views on YouTube · TIFF x DAN · February 2023

Squats, lunges and bridges for your legs and glutes, finished with moves back to back.

  • 34 min
  • No equipment
  • Beginner
  • 15 moves

The workout

Lower body · 30s work · 20s rest

2 rounds

  1. Squats
  2. Static Lunge · right, then left
  3. Front to Back Squat Walk

2 rounds

  1. In to Out Squats
  2. Curtsy Lunge · right, then left
  3. Lateral Squat Walk

2 rounds

  1. Staggered Squat · right, then left
  2. Front to Back Lunge · right, then left

2 rounds

  1. Hamstring March
  2. Single Leg Glute Bridge · right, then left
  3. Kneel to Squat

Finisher · 30s each, no rest

  1. Pop Squats
  2. Cossack Squat
  3. Frog Pumps
  4. Squat Pulses

Cool down · 12 stretches · 20s each

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