Beginner Lower Body Get Fit Workout — No Equipment

Beginner bodyweight lower body workout: Squats, lunges, glute bridges and more for a quick and effective at-home session.

Level: beginner · Muscle group: lower-body · Equipment: none · Duration: 30 min

Exercise Breakdown (7 exercises)

1. 1. Bodyweight Squat
   3 sets · 15 reps · 60s rest
2. 2. Glute Bridge
   3 sets · 20 reps · 60s rest
3. 3. Walking Lunge
   3 sets · 10 reps · 60s rest
4. 4. Calf Raises
   3 sets · 20 reps · 45s rest
5. 5. Standing Quad Stretch
   2 sets · 30s reps · 30s rest
6. 6. Hamstring Stretch
   2 sets · 30s reps · 30s rest
7. 7. Hurdler's Stretch
   2 sets · 30s reps · 30s rest

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