Workouts
Lower body with no equipment
Lower body with no equipment is a 25-minute workout for intermediate level with none: Bulgarian split squat (3 × 8–12 a side), Walking lunge (3 × 12 a side), Single-leg glute bridge (3 × 10 a side), Wall sit (3 × 40 s).
| Time | 25 minutes |
|---|---|
| Level | Intermediate |
| Equipment | None |
The workout
| Exercise | Sets × reps | Rest |
|---|---|---|
| Bulgarian split squat | 3 × 8–12 a side | 90 s |
| Walking lunge | 3 × 12 a side | 60 s |
| Single-leg glute bridge | 3 × 10 a side | 60 s |
| Wall sit | 3 × 40 s | 60 s |
| Calf raise on a step | 3 × 15–20 | 45 s |
How to do it well
- Use a sofa or chair for the split squat.
- Go slowly on the way down: the slower, the harder.
- Add a backpack with books when you pass the top of the rep range.
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*Start lighter than you think, and stop if something hurts. This is general training information, not medical advice.*
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Keep reading
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