Intermediate Lower Body Lose Fat Workout — No Equipment

Intermediate no-equipment lower body fat loss workout. NASM OPT model, 30 mins.

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

Exercise Breakdown (8 exercises)

1. 1. Bodyweight Squats
   3 sets · 12 reps · 60s rest
2. 2. Walking Lunges
   3 sets · 10 per leg reps · 60s rest
3. 3. Glute Bridges
   3 sets · 15 reps · 60s rest
4. 4. Pistol Squat Progression (assisted)
   3 sets · 8 per leg reps · 75s rest
5. 5. Calf Raises (standing)
   3 sets · 20 reps · 45s rest
6. 6. Donkey Kicks
   3 sets · 15 per leg reps · 45s rest
7. 7. Plank
   3 sets · 45s reps · 60s rest
8. 8. Bird-Dog
   3 sets · 10 per side reps · 45s rest

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