Leg workouts at home

WEEK 1

Day 1

Warmup

• Jumping Jacks for 1 minute.

Workout no. 1 for 30 seconds (Glute Bridge)

• The target is the lower body.

• This exercise is great for beginners to work their glutes and thighs.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Straight-Leg Bounds)

• The target is the lower body.

• This exercise primarily targets the quadriceps and to a lesser extent the calves, back, hamstrings, and outer thighs.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Sumo Squat)

• The target is the lower body.

• This exercise is like a normal squat, but you need to spread your legs further.

• It is a great move to work the inner thighs or the adductors.

• Plus, it does not require any equipment and is fully beginner-friendly.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Air Squat)

• The target is the lower body.

• This is a calisthenics exercise for training the thighs.

• Not a difficult move, but it can help build real strength and muscle.

• Personally, I don't like squats they make my knees hurt.

• This is the best exercise for the legs.

• The good news is that if you do them with only the weight of your body, they will hurt your knees much less than squats with weights.

Day 2

Warmup

• Jumping Jacks for 1 minute.

Workout no. 1 for 30 seconds (Step Up To Chair)

• The target is the lower body.

• This exercise is great for improving balance and posture, it's also a great way to work quads and glutes.

• If squats at standard body weight are boring or easy for you, intensive exercise can help you add variety to your lower body workout.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Static Lunge)

• The target is the lower body.

• This exercise is known to train the glutes and thigh muscles.

• It doe not hurt my knees as much as a full squat exercise, but it is effective.

• I highly recommend you put it in your training.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Forward Lunge)

• The target is the lower body.

• This exercise is the dynamic version of the static lunge.

• And you can switch your legs to train both of them at the same time.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Reverse Lunge)

• The target is the lower body.

• This exercise is the reverse forward lunge.

• All you need to do is step back into a semisquat position.

• If done correctly, this exercise will work your glutes and upper leg muscles.

• If it is easy for you hold anything to make it harder.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Step Up Chair)

• The target is the lower body.

• This exercise is great for improving balance and posture, it's also a great way to work quads and glutes.

• If squats at standard body weight are boring or easy for you, intensive exercise can help you add variety to your lower body workout.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Static Lunge)

• The target is the lower body.

• This exercise is known to train the glutes and thigh muscles.

• It doe not hurt my knees as much as a full squat exercise, but it is effective.

• I highly recommend you put it in your training.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Forward Lunge)

• The target is the lower body.

• This exercise is the dynamic version of the static lunge.

• And you can switch your legs to train both of them at the same time.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Reverse Lunge)

• The target is the lower body.

• This exercise is the reverse forward lunge.

• All you need to do is step back into a semisquat position.

• If done correctly, this exercise will work your glutes and upper leg muscles.

• If it is easy for you hold anything to make it harder.

Day 3

Warmup

• Jumping Jacks for 1 minute.

Workout no. 1 for 30 seconds (Pistol Box Squat)

• The target is the lower body.

• This exercise is a simpler version of the one-legged squat pistol.

• Rather than doing a full leg squat, you sit on a chair at the lowest point of the exercise.

• It is much simpler than the full squat, it is still a very effective exercise for working the legs and increasing ankle stability.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Donkey Kicks)

• The target is the lower body.

• This exercise is known as a glute toning exercise, but it's also great as part of a body workout routine.

• Do not think this is a "women's exercise", it's effective for men also.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Glute Bridge)

• The target is the lower body.

• This exercise is great for beginners to work their glutes and thighs.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Straight-Leg Bounds)

• The target is the lower body.

• This exercise primarily targets the quadriceps and to a lesser extent the calves, back, hamstrings, and outer thighs.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Pistol Box Squat)

• The target is the lower body.

• This exercise is a simpler version of the one-legged squat pistol.

• Rather than doing a full leg squat, you sit on a chair at the lowest point of the exercise.

• It is much simpler than the full squat, it is still a very effective exercise for working the legs and increasing ankle stability.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Donkey Kicks)

• The target is the lower body.

• This exercise is known as a glute toning exercise, but it's also great as part of a body workout routine.

• Do not think this is a "women's exercise", it's effective for men also.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Glute Bridge)

• The target is the lower body.

• This exercise is great for beginners to work their glutes and thighs.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Straight-Leg Bounds)

• The target is the lower body.

• This exercise primarily targets the quadriceps and to a lesser extent the calves, back, hamstrings, and outer thighs.

Day 4

Warmup

• Jumping Jacks for 1 minute.

Workout no. 1 for 30 seconds (Sumo Squat)

• The target is the lower body.

• This exercise is like a normal squat, but you need to spread your legs further.

• It is a great move to work the inner thighs or the adductors.

• Plus, it does not require any equipment and is fully beginner-friendly.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Air Squat)

• The target is the lower body.

• This is a calisthenics exercise for training the thighs.

• Not a difficult move, but it can help build real strength and muscle.

• Personally, I don't like squats they make my knees hurt.

• This is the best exercise for the legs.

• The good news is that if you do them with only the weight of your body, they will hurt your knees much less than squats with weights.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Step Up To Chair)

• The target is the lower body.

• This exercise is great for improving balance and posture, it's also a great way to work quads and glutes.

• If squats at standard body weight are boring or easy for you, intensive exercise can help you add variety to your lower body workout.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Static Lunge)

• The target is the lower body.

• This exercise is known to train the glutes and thigh muscles.

• It doe not hurt my knees as much as a full squat exercise, but it is effective.

• I highly recommend you put it in your training.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Sumo Squat)

• The target is the lower body.

• This exercise is like a normal squat, but you need to spread your legs further.

• It is a great move to work the inner thighs or the adductors.

• Plus, it does not require any equipment and is fully beginner-friendly.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Air Squat)

• The target is the lower body.

• This is a calisthenics exercise for training the thighs.

• Not a difficult move, but it can help build real strength and muscle.

• Personally, I don't like squats they make my knees hurt.

• This is the best exercise for the legs.

• The good news is that if you do them with only the weight of your body, they will hurt your knees much less than squats with weights.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Step Up To Chair)

• The target is the lower body.

• This exercise is great for improving balance and posture, it's also a great way to work quads and glutes.

• If squats at standard body weight are boring or easy for you, intensive exercise can help you add variety to your lower body workout.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Static Lunge)

• The target is the lower body.

• This exercise is known to train the glutes and thigh muscles.

• It doe not hurt my knees as much as a full squat exercise, but it is effective.

• I highly recommend you put it in your training.

Day 5

Warmup

• Jumping Jacks for 1 minute.

Workout no. 1 for 30 seconds (Forward Lunge)

• The target is the lower body.

• This exercise is the dynamic version of the static lunge.

• And you can switch your legs to train both of them at the same time.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Reverse Lunge)

• The target is the lower body.

• This exercise is the reverse forward lunge.

• All you need to do is step back into a semisquat position.

• If done correctly, this exercise will work your glutes and upper leg muscles.

• If it is easy for you hold anything to make it harder.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Pistol Box Lunge)

• The target is the lower body.

• This exercise is a simpler version of the one-legged squat pistol.

• Rather than doing a full leg squat, you sit on a chair at the lowest point of the exercise.

• It is much simpler than the full squat, it is still a very effective exercise for working the legs and increasing ankle stability.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Donkey Kicks)

• The target is the lower body.

• This exercise is known as a glute toning exercise, but it's also great as part of a body workout routine.

• Do not think this is a "women's exercise", it's effective for men also.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Forward Lunge)

• The target is the lower body.

• This exercise is the dynamic version of the static lunge.

• And you can switch your legs to train both of them at the same time.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Reverse Lunge)

• The target is the lower body.

• This exercise is the reverse forward lunge.

• All you need to do is step back into a semisquat position.

• If done correctly, this exercise will work your glutes and upper leg muscles.

• If it is easy for you hold anything to make it harder.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Pistol Box Squat)

• The target is the lower body.

• This exercise is a simpler version of the one-legged squat pistol.

• Rather than doing a full leg squat, you sit on a chair at the lowest point of the exercise.

• It is much simpler than the full squat, it is still a very effective exercise for working the legs and increasing ankle stability.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Donkey Kicks)

• The target is the lower body.

• This exercise is known as a glute toning exercise, but it's also great as part of a body workout routine.

• Do not think this is a "women's exercise", it's effective for men also.

Day 6

Warmup

• Jumping Jacks for 1 minute.

Workout no. 1 for 30 seconds (Straight-Leg Bounds)

• The target is the lower body.

• This exercise primarily targets the quadriceps and to a lesser extent the calves, back, hamstrings, and outer thighs.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Reverse Lunge)

• The target is the lower body.

• This exercise is the reverse forward lunge.

• All you need to do is step back into a semisquat position.

• If done correctly, this exercise will work your glutes and upper leg muscles.

• If it is easy for you hold anything to make it harder.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Pistol Box Squat)

• The target is the lower body.

• This exercise is a simpler version of the one-legged squat pistol.

• Rather than doing a full leg squat, you sit on a chair at the lowest point of the exercise.

• It is much simpler than the full squat, it is still a very effective exercise for working the legs and increasing ankle stability.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Donkey Kicks)

• The target is the lower body.

• This exercise is known as a glute toning exercise, but it's also great as part of a body workout routine.

• Do not think this is a "women's exercise", it's effective for men also.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Glute Bridge)

• The target is the lower body.

• This exercise is great for beginners to work their glutes and thighs.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Reverse Lunge)

• The target is the lower body.

• This exercise is the reverse forward lunge.

• All you need to do is step back into a semisquat position.

• If done correctly, this exercise will work your glutes and upper leg muscles.

• If it is easy for you hold anything to make it harder.

Rest for 30 seconds

Workout no. 7 for seconds (Pistol Box Squat)

• The target is the lower body.

• This exercise is a simpler version of the one-legged squat pistol.

• Rather than doing a full leg squat, you sit on a chair at the lowest point of the exercise.

• It is much simpler than the full squat, it is still a very effective exercise for working the legs and increasing ankle stability.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Donkey Kicks)

• The target is the lower body.

• This exercise is known as a glute toning exercise, but it's also great as part of a body workout routine.

• Do not think this is a "women's exercise", it's effective for men also.

Day 7

Warmup

• Jumping Jacks for 1 minute.

Workout no. 1 for 30 seconds (Reverse Lunge)

• The target is the lower body.

• This exercise is the reverse forward lunge.

• All you need to do is step back into a semisquat position.

• If done correctly, this exercise will work your glutes and upper leg muscles.

• If it is easy for you hold anything to make it harder.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Glute Bridge)

• The target is the lower body.

• This exercise is great for beginners to work their glutes and thighs.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Sumo Squat)

• The target is the lower body.

• This exercise is like a normal squat, but you need to spread your legs further.

• It is a great move to work the inner thighs or the adductors.

• Plus, it does not require any equipment and is fully beginner-friendly.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Air Squat)

• The target is the lower body.

• This is a calisthenics exercise for training the thighs.

• Not a difficult move, but it can help build real strength and muscle.

• Personally, I don't like squats they make my knees hurt.

• This is the best exercise for the legs.

• The good news is that if you do them with only the weight of your body, they will hurt your knees much less than squats with weights.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Step Up To Chair)

• The target is the lower body.

• This exercise is great for improving balance and posture, it's also a great way to work quads and glutes.

• If squats at standard body weight are boring or easy for you, intensive exercise can help you add variety to your lower body workout.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Glute Bridge)

• The target is the lower body.

• This exercise is great for beginners to work their glutes and thighs.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Straight-Leg Bounds)

• The target is the lower body.

• This exercise primarily targets the quadriceps and to a lesser extent the calves, back, hamstrings, and outer thighs.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Sumo Squat)

• The target is the lower body.

• This exercise is like a normal squat, but you need to spread your legs further.

• It is a great move to work the inner thighs or the adductors.

• Plus, it does not require any equipment and is fully beginner-friendly.

Rest for 30 seconds

Workout no. 9 seconds (Air Squat)

• The target is the lower body.

• This is a calisthenics exercise for training the thighs.

• Not a difficult move, but it can help build real strength and muscle.

• Personally, I don't like squats they make my knees hurt.

• This is the best exercise for the legs.

• The good news is that if you do them with only the weight of your body, they will hurt your knees much less than squats with weights.

Rest for 30 seconds

Workout no. 10 seconds (Step Up To Chair)

• The target is the lower body.

• This exercise is great for improving balance and posture, it's also a great way to work quads and glutes.

• If squats at standard body weight are boring or easy for you, intensive exercise can help you add variety to your lower body workout.

WEEK 2

Day 8

Warmup

• Jumping Jacks for 1 minute.

Workout no. 1 for 30 seconds (Air Squat)

• The target is the lower body.

• This is a calisthenics exercise for training the thighs.

• Not a difficult move, but it can help build real strength and muscle.

• Personally, I don't like squats they make my knees hurt.

• This is the best exercise for the legs.

• The good news is that if you do them with only the weight of your body, they will hurt your knees much less than squats with weights.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Reverse Lunge)

• The target is the lower body.

• This exercise is the reverse forward lunge.

• All you need to do is step back into a semisquat position.

• If done correctly, this exercise will work your glutes and upper leg muscles.

• If it is easy for you hold anything to make it harder.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Pistol Box Squat)

• The target is the lower body.

• This exercise is a simpler version of the one-legged squat pistol.

• Rather than doing a full leg squat, you sit on a chair at the lowest point of the exercise.

• It is much simpler than the full squat, it is still a very effective exercise for working the legs and increasing ankle stability.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Donkey Kicks)

• The target is the lower body.

• This exercise is known as a glute toning exercise, but it's also great as part of a body workout routine.

• Do not think this is a "women's exercise", it's effective for men also.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Forward Lunge)

• The target is the lower body.

• This exercise is the dynamic version of the static lunge.

• And you can switch your legs to train both of them at the same time.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Air Squat)

• The target is the lower body.

• This is a calisthenics exercise for training the thighs.

• Not a difficult move, but it can help build real strength and muscle.

• Personally, I don't like squats they make my knees hurt.

• This is the best exercise for the legs.

• The good news is that if you do them with only the weight of your body, they will hurt your knees much less than squats with weights.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Reverse Lunge)

• The target is the lower body.

• This exercise is the reverse forward lunge.

• All you need to do is step back into a semisquat position.

• If done correctly, this exercise will work your glutes and upper leg muscles.

• If it is easy for you hold anything to make it harder.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Pistol Box Squat)

• The target is the lower body.

• This exercise is a simpler version of the one-legged squat pistol.

• Rather than doing a full leg squat, you sit on a chair at the lowest point of the exercise.

• It is much simpler than the full squat, it is still a very effective exercise for working the legs and increasing ankle stability.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Donkey Kicks)

• The target is the lower body.

• This exercise is known as a glute toning exercise, but it's also great as part of a body workout routine.

• Do not think this is a "women's exercise", it's effective for men also.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Forward Lunge)

• The target is the lower body.

• This exercise is the dynamic version of the static lunge.

• And you can switch your legs to train both of them at the same time.

Day 9

Warmup

• Jumping Jacks for 1 minute.

Workout no. 1 for 30 seconds (Static Lunge)

• The target is the lower body.

• This exercise is known to train the glutes and thigh muscles.

• It doe not hurt my knees as much as a full squat exercise, but it is effective.

• I highly recommend you put it in your training.

Rest for 30 seconds

Workout no. 2 for seconds (Forward Lunge)

• The target is the lower body.

• This exercise is the dynamic version of the static lunge.

• And you can switch your legs to train both of them at the same time.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Reverse Lunge)

• The target is the lower body.

• This exercise is the reverse forward lunge.

• All you need to do is step back into a semisquat position.

• If done correctly, this exercise will work your glutes and upper leg muscles.

• If it is easy for you hold anything to make it harder.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Pistol Box Squat)

• The target is the lower body.

• This exercise is a simpler version of the one-legged squat pistol.

• Rather than doing a full leg squat, you sit on a chair at the lowest point of the exercise.

• It is much simpler than the full squat, it is still a very effective exercise for working the legs and increasing ankle stability.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Step Up To Chair)

• The target is the lower body.

• This exercise is great for improving balance and posture, it's also a great way to work quads and glutes.

• If squats at standard body weight are boring or easy for you, intensive exercise can help you add variety to your lower body workout.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Static Lunge)

• The target is the lower body.

• This exercise is known to train the glutes and thigh muscles.

• It doe not hurt my knees as much as a full squat exercise, but it is effective.

• I highly recommend you put it in your training.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Forward Lunge)

• The target is the lower body.

• This exercise is the dynamic version of the static lunge.

• And you can switch your legs to train both of them at the same time.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Reverse Lunge)

• The target is the lower body.

• This exercise is the reverse forward lunge.

• All you need to do is step back into a semisquat position.

• If done correctly, this exercise will work your glutes and upper leg muscles.

• If it is easy for you hold anything to make it harder.

Day 10

Warmup

• Jumping Jacks for 1 minute.

Workout no. 1 for 30 seconds (Donkey Kicks)

• The target is the lower body.

• This exercise is known as a glute toning exercise, but it's also great as part of a body workout routine.

• Do not think this is a "women's exercise", it's effective for men also.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Glute Bridge)

• The target is the lower body.

• This exercise is great for beginners to work their glutes and thighs.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Straight-Leg Bounds)

• The target is the lower body.

• This exercise primarily targets the quadriceps and to a lesser extent the calves, back, hamstrings, and outer thighs.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Air Squat)

• The target is the lower body.

• This is a calisthenics exercise for training the thighs.

• Not a difficult move, but it can help build real strength and muscle.

• Personally, I don't like squats they make my knees hurt.

• This is the best exercise for the legs.

• The good news is that if you do them with only the weight of your body, they will hurt your knees much less than squats with weights.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Donkey Kicks)

• The target is the lower body.

• This exercise is known as a glute toning exercise, but it's also great as part of a body workout routine.

• Do not think this is a "women's exercise", it's effective for men also.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Pistol Box Squat)

• The target is the lower body.

• This exercise is a simpler version of the one-legged squat pistol.

• Rather than doing a full leg squat, you sit on a chair at the lowest point of the exercise.

• It is much simpler than the full squat, it is still a very effective exercise for working the legs and increasing ankle stability.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Reverse Lunge)

• The target is the lower body.

• This exercise is the reverse forward lunge.

• All you need to do is step back into a semisquat position.

• If done correctly, this exercise will work your glutes and upper leg muscles.

• If it is easy for you hold anything to make it harder.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Forward Lunge)

• The target is the lower body.

• This exercise is the dynamic version of the static lunge.

• And you can switch your legs to train both of them at the same time.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Static Lunge)

• The target is the lower body.

• This exercise is known to train the glutes and thigh muscles.

• It doe not hurt my knees as much as a full squat exercise, but it is effective.

• I highly recommend you put it in your training.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Step Up To Chair)

• The target is the lower body.

• This exercise is great for improving balance and posture, it's also a great way to work quads and glutes.

• If squats at standard body weight are boring or easy for you, intensive exercise can help you add variety to your lower body workout.

Day 11

Warmup

• Jumping Jacks for 1 minute.

Workout no. 1 for 30 seconds (Squat To Chair)

• The target is the lower body.

• Begin by standing in front of the chair, 12 inches from it is alright.

• Secondly cross your arms in front.

• Elbows remain parallel to the ground.

• Then bend your knees and get down to sit on a chair.

• Do not sit down completely.

• Let your body touch the chair and get back up to the starting point.

• This is good for a beginner-level quad and glute workout.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Romanian Deadlift)

• The target is the lower body.

• If a one-legged RDL is difficult, then this exercise is good for progress.

• All you have to do is lean forward and then climb back up.

• Very suitable for beginners.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Jump Squat)

• The target is the lower body.

• This exercise can be done by a beginner and targets the thighs and calves.

• To do this exercise, first, squat down with your fingers touching the ground between your legs.

• Then jump and same time reach the ceiling.

• When descending, it returns to its initial position.

• Try not to stay down, but come back up as soon as possible.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Doorway Row)

• With the doorway series, you can train your upper back with no equipment.

• If you do it with one arm, it is not easy to exercise, but if you hold on to the two handles of your door and use two arms, it is relatively easy.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Squat To Chair)

• The target is the lower body.

• Begin by standing in front of the chair, 12 inches from it is alright.

• Secondly cross your arms in front.

• Elbows remain parallel to the ground.

• Then bend your knees and get down to sit on a chair.

• Do not sit down completely.

• Let your body touch the chair and get back up to the starting point.

• This is good for a beginner-level quad and glute workout.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Squat To Chair)

• The target is the lower body.

• Begin by standing in front of the chair, 12 inches from it is alright.

• Secondly cross your arms in front.

• Elbows remain parallel to the ground.

• Then bend your knees and get down to sit on a chair.

• Do not sit down completely.

• Let your body touch the chair and get back up to the starting point.

• This is good for a beginner-level quad and glute workout.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Romanian Deadlift)

• The target is the lower body.

• If a one-legged RDL is difficult, then this exercise is good for progress.

• All you have to do is lean forward and then climb back up.

• Very suitable for beginners.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Jump Squat)

• The target is the lower body.

• This exercise can be done by a beginner and targets the thighs and calves.

• To do this exercise, first, squat down with your fingers touching the ground between your legs.

• Then jump and same time reach the ceiling.

• When descending, it returns to its initial position.

• Try not to stay down, but come back up as soon as possible.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Doorway Kicks)

• With the doorway series, you can train your upper back with no equipment.

• If you do it with one arm, it is not easy to exercise, but if you hold on to the two handles of your door and use two arms, it is relatively easy.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Donkey Kicks)

• The target is the lower body.

• This exercise is known as a glute toning exercise, but it's also great as part of a body workout routine.

• Do not think this is a "women's exercise", it's effective for men also.

Day 12

Warmup

• Jumping Jacks for 1 minute.

Workout no. 1 for 30 seconds (Bulgarian Split Squat)

• The target is the quadriceps, glutes, and inner thighs.

• This exercise will improve your balance and activate your hamstrings and calves as stabilizing muscles.

• I really like this workout, as it can be very effective without requiring too many repetitions.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Inchworm crawl)

• This exercise is basically a core warm-up exercise.

• Great for beginners, all you have to do is bend down and walk with your arms as far away from your feet as possible, then come back.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Glute Bridge Hip Extension)

• The target is the lower body.

• This exercise is an improved version of the standard glute bridge.

• Do this with your own body weight or heavier items on your hips to make it more difficult.

• You can use suitable household items for elevation.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Single Leg Glute Bridge)

• The target is the lower body.

• This exercise is more sophisticated than the standard glute bridge.

• This is also a great exercise to increase your stability.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Falling Tower Exercise)

• The target is the lower body.

• This exercise is basically for the quads and buttocks.

• Go down and bend your knees and keep your body straight.

• Then lie down back as much as possible.

• The more you lean back the more difficult the exercise will be.

• Put a chair behind you for support.

• When your head hits the chair, you will know that you have leaned back enough.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Bulgarian Split Squat)

• The target is the quadriceps, glutes, and inner thighs.

• This exercise will improve your balance and activate your hamstrings and calves as stabilizing muscles.

• I really like this workout, as it can be very effective without requiring too many repetitions.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Inchworm crawl)

• This exercise is basically a core warm-up exercise.

• Great for beginners, all you have to do is bend down and walk with your arms as far away from your feet as possible, then come back.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Glute Bridge Hip Extension)

• The target is the lower body.

• This exercise is an improved version of the standard glute bridge.

• Do this with your own body weight or heavier items on your hips to make it more difficult.

• You can use suitable household items for elevation.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Single Leg Glute Bridge)

• The target is the lower body.

• This exercise is more sophisticated than the standard glute bridge.

• This is also a great exercise to increase your stability.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Falling Tower Exercise)

• The target is the lower body.

• This exercise is basically for the quads and buttocks.

• Go down and bend your knees and keep your body straight.

• Then lie down back as much as possible.

• The more you lean back the more difficult the exercise will be.

• Put a chair behind you for support.

• When your head hits the chair, you will know that you have leaned back enough.

Day 13

Warmup

• Jumping Jacks for 1 minute.

Workout no. 1 for 30 seconds (Romanian Deadlift)

• The target is the lower body.

• If a one-legged RDL(Romanian DeadLift) is difficult, then this exercise is good for progress.

• All you have to do is lean forward and then climb back up.

• Very suitable for beginners.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Falling Tower Exercise)

• The target is the lower body.

• This exercise is basically for the quads and buttocks.

• Go down and bend your knees and keep your body straight.

• Then lie down back as much as possible.

• The more you lean back the more difficult the exercise will be.

• Put a chair behind you for support.

• When your head hits the chair, you will know that you have leaned back enough.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Single Leg Glute Bridge)

• The target is the lower body.

• This exercise is more sophisticated than the standard glute bridge.

• This is also a great exercise to increase your stability.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Glute Bridge Hip Extension)

• The target is the lower body.

• This exercise is an improved version of the standard glute bridge.

• Do this with your own body weight or heavier items on your hips to make it more difficult.

• You can use suitable household items for elevation.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Inchworm crawl)

• This exercise is basically a core warm-up exercise.

• Great for beginners, all you have to do is bend down and walk with your arms as far away from your feet as possible, then come back.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Jump Squat)

• The target is the lower body.

• This exercise can be done by a beginner and targets the thighs and calves.

• To do this exercise, first, squat down with your fingers touching the ground between your legs.

• Then jump and same time reach the ceiling.

• When descending, it returns to its initial position.

• Try not to stay down, but come back up as soon as possible.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Falling Tower Exercise)

• The target is the lower body.

• This exercise is basically for the quads and buttocks.

• Go down and bend your knees and keep your body straight.

• Then lie down back as much as possible.

• The more you lean back the more difficult the exercise will be.

• Put a chair behind you for support.

• When your head hits the chair, you will know that you have leaned back enough.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Single Leg Glute Bridge)

• The target is the lower body.

• This exercise is more sophisticated than the standard glute bridge.

• This is also a great exercise to increase your stability.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Glute Bridge Hip Extension)

• The target is the lower body.

• This exercise is an improved version of the standard glute bridge.

• Do this with your own body weight or heavier items on your hips to make it more difficult.

• You can use suitable household items for elevation.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Inchworm crawl)

• This exercise is basically a core warm-up exercise.

• Great for beginners, all you have to do is bend down and walk with your arms as far away from your feet as possible, then come back.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Squat To Chair)

• The target is the lower body.

• Begin by standing in front of the chair, 12 inches from it is alright.

• Secondly cross your arms in front.

• Elbows remain parallel to the ground.

• Then bend your knees and get down to sit on a chair.

• Do not sit down completely.

• Let your body touch the chair and get back up to the starting point.

• This is good for a beginner-level quad and glute workout.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Doorway Row)

• With the doorway series, you can train your upper back with no equipment.

• If you do it with one arm, it is not easy to exercise, but if you hold on to the two handles of your door and use two arms, it is relatively easy.

Day 14

Warmup

• Jumping Jacks for 1 minute.

Workout no. 1 for 30 seconds (Inchworm crawl)

• This exercise is basically a core warm-up exercise.

• Great for beginners, all you have to do is bend down and walk with your arms as far away from your feet as possible, then come back.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Doorway Row)

• With the doorway series, you can train your upper back with no equipment.

• If you do it with one arm, it is not easy to exercise, but if you hold on to the two handles of your door and use two arms, it is relatively easy.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Squat To Chair)

• The target is the lower body.

• Begin by standing in front of the chair, 12 inches from it is alright.

• Secondly cross your arms in front.

• Elbows remain parallel to the ground.

• Then bend your knees and get down to sit on a chair.

• Do not sit down completely.

• Let your body touch the chair and get back up to the starting point.

• This is good for a beginner-level quad and glute workout.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Bulgarian Split Squat)

• The target is the quadriceps, glutes, and inner thighs.

• This exercise will improve your balance and activate your hamstrings and calves as stabilizing muscles.

• I really like this workout, as it can be very effective without requiring too many repetitions.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Inchworm crawl)

• This exercise is basically a core warm-up exercise.

• Great for beginners, all you have to do is bend down and walk with your arms as far away from your feet as possible, then come back.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Glute Bridge Hip Extension)

• The target is the lower body.

• This exercise is an improved version of the standard glute bridge.

• Do this with your own body weight or heavier items on your hips to make it more difficult.

• You can use suitable household items for elevation.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Jump Squat)

• The target is the lower body.

• This exercise can be done by a beginner and targets the thighs and calves.

• To do this exercise, first, squat down with your fingers touching the ground between your legs.

• Then jump and same time reach the ceiling.

• When descending, it returns to its initial position.

• Try not to stay down, but come back up as soon as possible.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Doorway Row)

• With the doorway series, you can train your upper back with no equipment.

• If you do it with one arm, it is not easy to exercise, but if you hold on to the two handles of your door and use two arms, it is relatively easy.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Squat To Chair)

• The target is the lower body.

• Begin by standing in front of the chair, 12 inches from it is alright.

• Secondly, cross your arms in front.

• Elbows remain parallel to the ground.

• Then bend your knees and get down to sit on a chair.

• Do not sit down completely.

• Let your body touch the chair and get back up to the starting point.

• This is good for a beginner-level quad and glute workout.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Bulgarian Split Squat)

• The target is the quadriceps, glutes, and inner thighs.

• This exercise will improve your balance and activate your hamstrings and calves as stabilizing muscles.

• I really like this workout, as it can be very effective without requiring too many repetitions.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Inchworm crawl)

• This exercise is basically a core warm-up exercise.

• Great for beginners, all you have to do is bend down and walk with your arms as far away from your feet as possible, then come back.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Glute Bridge Hip Extension)

• The target is the lower body.

• This exercise is an improved version of the standard glute bridge.

• Do this with your own body weight or heavier items on your hips to make it more difficult.

• You can use suitable household items for elevation.

WEEK 3

Day 15

Warmup

• Jumping Jacks for 1 minute.

Workout no. 1 for 30 seconds (Doorway Row)

• With the doorway series, you can train your upper back with no equipment.

• If you do it with one arm, it is not easy to exercise, but if you hold on to the two handles of your door and use two arms, it is relatively easy.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Bulgarian Split Squat)

• The target is the quadriceps, glutes, and inner thighs.

• This exercise will improve your balance and activate your hamstrings and calves as stabilizing muscles.

• I really like this workout, as it can be very effective without requiring too many repetitions.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Inchworm crawl)

• This exercise is basically a core warm-up exercise.

• Great for beginners, all you have to do is bend down and walk with your arms as far away from your feet as possible, then come back.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Skater Squat)

• The target is the lower body.

• This exercise is an intermediate version of the one-legged squat.

• Apart from working the leg muscles, it will also help you improve your balance.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Single Leg Glute Bridge)

• The target is the lower body.

• This exercise is more sophisticated than the standard glute bridge.

• This is also a great exercise to increase your stability.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Falling Tower Exercise)

• The target is the lower body.

• This exercise is basically for the quads and buttocks.

• Go down and bend your knees and keep your body straight.

• Then lie down back as much as possible.

• The more you lean back the more difficult the exercise will be.

• Put a chair behind you for support.

• When your head hits the chair, you will know that you have leaned back enough.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Squat To Chair)

• The target is the lower body.

• Begin by standing in front of the chair, 12 inches from it is alright.

• Secondly, cross your arms in front.

• Elbows remain parallel to the ground.

• Then bend your knees and get down to sit on a chair.

• Do not sit down completely.

• Let your body touch the chair and get back up to the starting point.

• This is good for a beginner-level quad and glute workout.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Skater Squat)

• The target is the lower body.

• This exercise is an intermediate version of the one-legged squat.

• Apart from working the leg muscles, it will also help you improve your balance.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Inchworm crawl)

• This exercise is basically a core warm-up exercise.

• Great for beginners, all you have to do is bend down and walk with your arms as far away from your feet as possible, then come back.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Glute Bridge Hip Extension)

• The target is the lower body.

• This exercise is an improved version of the standard glute bridge.

• Do this with your own body weight or heavier items on your hips to make it more difficult.

• You can use suitable household items for elevation.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Single Leg Glute Bridge)

• The target is the lower body.

• This exercise is more sophisticated than the standard glute bridge.

• This is also a great exercise to increase your stability.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Falling Tower Exercise)

• The target is the lower body.

• This exercise is basically for the quads and buttocks.

• Go down and bend your knees and keep your body straight.

• Then lie down back as much as possible.

• The more you lean back the more difficult the exercise will be.

• Put a chair behind you for support.

• When your head hits the chair, you will know that you have leaned back enough.

Day 16

Warmup

• Jumping Jacks for 1 minute.

Workout no. 1 for 30 seconds (Falling Tower Exercise)

• The target is the lower body.

• This exercise is basically for the quads and buttocks.

• Go down and bend your knees and keep your body straight.

• Then lie down back as much as possible.

• The more you lean back the more difficult the exercise will be.

• Put a chair behind you for support.

• When your head hits the chair, you will know that you have leaned back enough.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Glute Bridge Hip Extension)

• The target is the lower body.

• This exercise is an improved version of the standard glute bridge.

• Do this with your own body weight or heavier items on your hips to make it more difficult.

• You can use suitable household items for elevation.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Single Leg Glute Bridge)

• The target is the lower body.

• This exercise is more sophisticated than the standard glute bridge.

• This is also a great exercise to increase your stability.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Inchworm crawl)

• This exercise is basically a core warm-up exercise.

• Great for beginners, all you have to do is bend down and walk with your arms as far away from your feet as possible, then come back.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Skater Squat)

• The target is the lower body.

• This exercise is an intermediate version of the one-legged squat.

• Apart from working the leg muscles, it will also help you improve your balance.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Shrimp Squat Left)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Inchworm crawl)

• This exercise is basically a core warm-up exercise.

• Great for beginners, all you have to do is bend down and walk with your arms as far away from your feet as possible, then come back.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Glute Bridge Hip Extension)

• The target is the lower body.

• This exercise is an improved version of the standard glute bridge.

• Do this with your own body weight or heavier items on your hips to make it more difficult.

• You can use suitable household items for elevation.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Single Leg Glute Bridge)

• The target is the lower body.

• This exercise is more sophisticated than the standard glute bridge.

• This is also a great exercise to increase your stability.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Falling Tower Exercise)

• The target is the lower body.

• This exercise is basically for the quads and buttocks.

• Go down and bend your knees and keep your body straight.

• Then lie down back as much as possible.

• The more you lean back the more difficult the exercise will be.

• Put a chair behind you for support.

• When your head hits the chair, you will know that you have leaned back enough.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Skater Squat)

• The target is the lower body.

• This exercise is an intermediate version of the one-legged squat.

• Apart from working the leg muscles, it will also help you improve your balance.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Shrimp Squat Left)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Day 17

Warmup

• Jumping Jacks for 1 minute.

Workout no. 1 for 30 seconds (Jump Squat)

• The target is the lower body.

• This exercise can be done by a beginner and targets the thighs and calves.

• To do this exercise, first, squat down with your fingers touching the ground between your legs.

• Then jump and same time reach the ceiling.

• When descending, it returns to its initial position.

• Try not to stay down, but come back up as soon as possible.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Skater Squat)

• The target is the lower body.

• This exercise is an intermediate version of the one-legged squat.

• Apart from working the leg muscles, it will also help you improve your balance.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Falling Tower Exercise)

• The target is the lower body.

• This exercise is basically for the quads and buttocks.

• Go down and bend your knees and keep your body straight.

• Then lie down back as much as possible.

• The more you lean back the more difficult the exercise will be.

• Put a chair behind you for support.

• When your head hits the chair, you will know that you have leaned back enough.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Single Leg Glute Bridge)

• The target is the lower body.

• This exercise is more sophisticated than the standard glute bridge.

• This is also a great exercise to increase your stability.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Squat To Chair)

• The target is the lower body.

• Begin by standing in front of the chair, 12 inches from it is alright.

• Secondly, cross your arms in front.

• Elbows remain parallel to the ground.

• Then bend your knees and get down to sit on a chair.

• Do not sit down completely.

• Let your body touch the chair and get back up to the starting point.

• This is good for a beginner-level quad and glute workout.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Jump Squat)

• The target is the lower body.

• This exercise can be done by a beginner and targets the thighs and calves.

• To do this exercise, first, squat down with your fingers touching the ground between your legs.

• Then jump and same time reach the ceiling.

• When descending, it returns to its initial position.

• Try not to stay down, but come back up as soon as possible.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Glute Bridge Hip Extension)

• The target is the lower body.

• This exercise is an improved version of the standard glute bridge.

• Do this with your own body weight or heavier items on your hips to make it more difficult.

• You can use suitable household items for elevation.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Single Leg Glute Bridge)

• The target is the lower body.

• This exercise is more sophisticated than the standard glute bridge.

• This is also a great exercise to increase your stability.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Falling Tower Exercise)

• The target is the lower body.

• This exercise is basically for the quads and buttocks.

• Go down and bend your knees and keep your body straight.

• Then lie down back as much as possible.

• The more you lean back the more difficult the exercise will be.

• Put a chair behind you for support.

• When your head hits the chair, you will know that you have leaned back enough.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Skater Squat)

• The target is the lower body.

• This exercise is an intermediate version of the one-legged squat.

• Apart from working the leg muscles, it will also help you improve your balance.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Romanian Deadlift)

• The target is the lower body.

• If a one-legged RDL(Romanian DeadLift) is difficult, then this exercise is good for progress.

• All you have to do is lean forward and then climb back up.

• Very suitable for beginners.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Single Leg Glute Bridge)

• The target is the lower body.

• This exercise is more sophisticated than the standard glute bridge.

• This is also a great exercise to increase your stability.

Day 18

Warmup

• Jumping Jacks for 1 minute.

Workout no. 1 for 30 seconds (Single Leg Glute Bridge)

• The target is the lower body.

• This exercise is more sophisticated than the standard glute bridge.

• This is also a great exercise to increase your stability.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Falling Tower Exercise)

• The target is the lower body.

• This exercise is basically for the quads and buttocks.

• Go down and bend your knees and keep your body straight.

• Then lie down back as much as possible.

• The more you lean back the more difficult the exercise will be.

• Put a chair behind you for support.

• When your head hits the chair, you will know that you have leaned back enough.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Donkey Kicks)

• The target is the lower body.

• This exercise is known as a glute toning exercise, but it's also great as part of a body workout routine.

• Do not think this is a "women's exercise", it's effective for men also.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Romanian Deadlift)

• The target is the lower body.

• If a one-legged RDL(Romanian DeadLift) is difficult, then this exercise is good for progress.

• All you have to do is lean forward and then climb back up.

• Very suitable for beginners.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Jump Squat)

• The target is the lower body.

• This exercise can be done by a beginner and targets the thighs and calves.

• To do this exercise, first, squat down with your fingers touching the ground between your legs.

• Then jump and same time reach the ceiling.

• When descending, it returns to its initial position.

• Try not to stay down, but come back up as soon as possible.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Doorway Row)

• With the doorway series, you can train your upper back with no equipment.

• If you do it with one arm, it is not easy to exercise, but if you hold on to the two handles of your door and use two arms, it is relatively easy.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Single Leg Glute Bridge)

• The target is the lower body.

• This exercise is more sophisticated than the standard glute bridge.

• This is also a great exercise to increase your stability.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Falling Tower Exercise)

• The target is the lower body.

• This exercise is basically for the quads and buttocks.

• Go down and bend your knees and keep your body straight.

• Then lie down back as much as possible.

• The more you lean back the more difficult the exercise will be.

• Put a chair behind you for support.

• When your head hits the chair, you will know that you have leaned back enough.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Donkey Kicks)

• The target is the lower body.

• This exercise is known as a glute toning exercise, but it's also great as part of a body workout routine.

• Do not think this is a "women's exercise", it's effective for men also.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Romanian Deadlift)

• The target is the lower body.

• If a one-legged RDL(Romanian DeadLift) is difficult, then this exercise is good for progress.

• All you have to do is lean forward and then climb back up.

• Very suitable for beginners.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Jump Squat)

• The target is the lower body.

• This exercise can be done by a beginner and targets the thighs and calves.

• To do this exercise, first, squat down with your fingers touching the ground between your legs.

• Then jump and same time reach the ceiling.

• When descending, it returns to its initial position.

• Try not to stay down, but come back up as soon as possible.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Doorway Row)

• With the doorway series, you can train your upper back with no equipment.

• If you do it with one arm, it is not easy to exercise, but if you hold on to the two handles of your door and use two arms, it is relatively easy.

Day 19

Warmup

• Jumping Jacks for 1 minute.

Workout no. 1 for 30 seconds (Skater Squat)

• The target is the lower body.

• This exercise is an intermediate version of the one-legged squat.

• Apart from working the leg muscles, it will also help you improve your balance.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Jump Squat)

• The target is the lower body.

• This exercise can be done by a beginner and targets the thighs and calves.

• To do this exercise, first, squat down with your fingers touching the ground between your legs.

• Then jump and same time reach the ceiling.

• When descending, it returns to its initial position.

• Try not to stay down, but come back up as soon as possible.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Squat To Chair)

• The target is the lower body.

• Begin by standing in front of the chair, 12 inches from it is alright.

• Secondly, cross your arms in front.

• Elbows remain parallel to the ground.

• Then bend your knees and get down to sit on a chair.

• Do not sit down completely.

• Let your body touch the chair and get back up to the starting point.

• This is good for a beginner-level quad and glute workout.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Inchworm crawl)

• This exercise is basically a core warm-up exercise.

• Great for beginners, all you have to do is bend down and walk with your arms as far away from your feet as possible, then come back.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Single Leg Glute Bridge)

• The target is the lower body.

• This exercise is more sophisticated than the standard glute bridge.

• This is also a great exercise to increase your stability.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Skater Squat)

• The target is the lower body.

• This exercise is an intermediate version of the one-legged squat.

• Apart from working the leg muscles, it will also help you improve your balance.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Glute Bridge Hip Extension)

• The target is the lower body.

• This exercise is an improved version of the standard glute bridge.

• Do this with your own body weight or heavier items on your hips to make it more difficult.

• You can use suitable household items for elevation.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Jump Squat)

• The target is the lower body.

• This exercise can be done by a beginner and targets the thighs and calves.

• To do this exercise, first, squat down with your fingers touching the ground between your legs.

• Then jump and same time reach the ceiling.

• When descending, it returns to its initial position.

• Try not to stay down, but come back up as soon as possible.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Squat To Chair)

• The target is the lower body.

• Begin by standing in front of the chair, 12 inches from it is alright.

• Secondly, cross your arms in front.

• Elbows remain parallel to the ground.

• Then bend your knees and get down to sit on a chair.

• Do not sit down completely.

• Let your body touch the chair and get back up to the starting point.

• This is good for a beginner-level quad and glute workout.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Inchworm crawl)

• This exercise is basically a core warm-up exercise.

• Great for beginners, all you have to do is bend down and walk with your arms as far away from your feet as possible, then come back.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Single Leg Glute Bridge)

• The target is the lower body.

• This exercise is more sophisticated than the standard glute bridge.

• This is also a great exercise to increase your stability.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Skater Squat)

• The target is the lower body.

• This exercise is an intermediate version of the one-legged squat.

• Apart from working the leg muscles, it will also help you improve your balance.

Day 20

Warmup

• Jumping Jacks for 1 minute.

Workout no. 1 for 30 seconds (Glute Bridge Hip Extension)

• The target is the lower body.

• This exercise is an improved version of the standard glute bridge.

• Do this with your own body weight or heavier items on your hips to make it more difficult.

• You can use suitable household items for elevation.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Doorway Row)

• With the doorway series, you can train your upper back with no equipment.

• If you do it with one arm, it is not easy to exercise, but if you hold on to the two handles of your door and use two arms, it is relatively easy.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Bulgarian Split Squat)

• The target is the quadriceps, glutes, and inner thighs.

• This exercise will improve your balance and activate your hamstrings and calves as stabilizing muscles.

• I really like this workout, as it can be very effective without requiring too many repetitions.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Glute Bridge Hip Extension)

• The target is the lower body.

• This exercise is an improved version of the standard glute bridge.

• Do this with your own body weight or heavier items on your hips to make it more difficult.

• You can use suitable household items for elevation.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Falling Tower Exercise)

• The target is the lower body.

• This exercise is basically for the quads and buttocks.

• Go down and bend your knees and keep your body straight.

• Then lie down back as much as possible.

• The more you lean back the more difficult the exercise will be.

• Put a chair behind you for support.

• When your head hits the chair, you will know that you have leaned back enough.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Shrimp Squat Left)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Falling Tower Exercise)

• The target is the lower body.

• This exercise is basically for the quads and buttocks.

• Go down and bend your knees and keep your body straight.

• Then lie down back as much as possible.

• The more you lean back the more difficult the exercise will be.

• Put a chair behind you for support.

• When your head hits the chair, you will know that you have leaned back enough.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Doorway Row)

• With the doorway series, you can train your upper back with no equipment.

• If you do it with one arm, it is not easy to exercise, but if you hold on to the two handles of your door and use two arms, it is relatively easy.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Bulgarian Split Squat)

• The target is the quadriceps, glutes, and inner thighs.

• This exercise will improve your balance and activate your hamstrings and calves as stabilizing muscles.

• I really like this workout, as it can be very effective without requiring too many repetitions.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Glute Bridge Hip Extension)

• The target is the lower body.

• This exercise is an improved version of the standard glute bridge.

• Do this with your own body weight or heavier items on your hips to make it more difficult.

• You can use suitable household items for elevation.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Falling Tower Exercise)

• The target is the lower body.

• This exercise is basically for the quads and buttocks.

• Go down and bend your knees and keep your body straight.

• Then lie down back as much as possible.

• The more you lean back the more difficult the exercise will be.

• Put a chair behind you for support.

• When your head hits the chair, you will know that you have leaned back enough.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Shrimp Squat Left)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Day 21

Warmup

• Jumping Jacks for 1 minute.

Workout no. 1 for 30 seconds (Shrimp Squat Left)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Shrimp Squat Right)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Tuck Jump)

• The target is the lower body.

• You need to be at the intermediate to expert level to perform this exercise.

• Allows cardio and targets the thighs.

• You will need to squat with your buttocks under your knees as close to your chest as possible.

• When landing you will be in the starting position again.

• Repeat as necessary.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Skater Squat Jumps)

• This exercise is suitable for beginners and intermediate-level trainers and it targets the thighs and the back of the legs.

• For this exercise jump from one leg to the other.

• Try to create as much space possible between your landing areas.

• Repeat jumping back and forth as much as you can.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Jumping lunge)

• If you want a vigorous exercise that tones your legs and glutes, then this exercise is for you.

• Begin by standing straight and bringing your feet together.

• Make your abs tight not stiff.

• Then stand in the lunge position and make sure your back knee just touches the ground.

• Shoulders and hips must be above the back knee.

• Then push your legs up and jump into the air while scissoring your legs and putting your other foot forward.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Curtsy Lunges)

• The target is the lower body.

• This exercise is good for your legs and glutes.

• This exercise gives the legs a better shape.

• Begin by standing up.

• Then slide your right leg behind your left leg and move your body down bending your knees a little.

• Then do the same with the other leg.

• You can also try hopping a little.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Squat Reach Jumps)

• The target is the lower body.

• This exercise combines squats and jumps.

• First, lower your body and touch the ground with one hand.

• Now jump up and turn your body to the other side.

• Land in a squat position.

• With one hand touch the ground.

• Keep your torso straight.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Shrimp Squat Left)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Shrimp Aquat Right)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Tuck Jump)

• The target is the lower body.

• You need to be at the intermediate to expert level to perform this exercise.

• Allows cardio and targets the thighs.

• You will need to squat with your buttocks under your knees as close to your chest as possible.

• When landing you will be in the starting position again.

• Repeat as necessary.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Skater Squat Jumps)

• This exercise is suitable for beginners and intermediate-level trainers and it targets the thighs and the back of the legs.

• For this exercise jump from one leg to the other.

• Try to create as much space possible between your landing areas.

• Repeat jumping back and forth as much as you can.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Jumping Lunge)

• If you want a vigorous exercise that tones your legs and glutes, then this exercise is for you.

• Begin by standing straight and bringing your feet together.

• Make your abs tight not stiff.

• Then stand in the lunge position and make sure your back knee just touches the ground.

• Shoulders and hips must be above the back knee.

• Then push your legs up and jump into the air while scissoring your legs and putting your other foot forward.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Curtsy Lunges)

• The target is the lower body.

• This exercise is good for your legs and glutes.

• This exercise gives the legs a better shape.

• Begin by standing up.

• Then slide your right leg behind your left leg and move your body down bending your knees a little.

• Then do the same with the other leg.

• You can also try hopping a little.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Squat Reach Jumps)

• The target is the lower body.

• This exercise combines squats and jumps.

• First, lower your body and touch the ground with one hand.

• Now jump up and turn your body to the other side.

• Land in a squat position.

• With one hand touch the ground.

• Keep your torso straight.

WEEK 4

Day 22

Warmup

• Jumping Jacks for 1 minute.

Workout no. 1 for 30 seconds (Alien Squat)

• The lower body is the target.

• Place your legs in a wide standing position with your toes pointing slightly outward and your knees slightly bent.

• Cross your arms over your shoulders.

• Be sure to your neck stays natural/ straight and your back straight also.

• Get down and jump.

• As you step back, resume your starting wide squat position.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Arm Leg Raises)

• Place your hands and knees on the floor, making sure your palms are under your shoulders and your knees are under your hips, if necessary place a pillow under your knees for comfort.

• Both the arm and leg should be straight and the head should not point up to protect your neck.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Push Up With Toe Tap)

• This exercise is in the intermediate category.

• Begin, pushups as you normally would, but as you move your body up, and move it to lift your left hand off the ground.

• At the same time, bend your right foot and move it forward a little while holding it off the floor.

• Now, in the next cycle, do the same with the right and the left leg.

• Do this quickly, once for the left and once for the toe.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Squat Reach Jumps)

• The target is the lower body.

• This exercise combines squats and jumps.

• First, lower your body and touch the ground with one hand.

• Now jump up and turn your body to the other side.

• Land in a squat position.

• With one hand touch the ground.

• Keep your torso straight.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Curtsy Lunges)

• The target is the lower body.

• This exercise is good for your legs and glutes.

• This exercise gives the legs a better shape.

• Begin by standing up.

• Then slide your right leg behind your left leg and move your body down bending your knees a little.

• Then do the same with the other leg.

• You can also try hopping a little.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Jumping Lunge)

• If you want a vigorous exercise that tones your legs and glutes, then this exercise is for you.

• Begin by standing straight and bringing your feet together.

• Make your abs tight not stiff.

• Then stand in the lunge position and make sure your back knee just touches the ground.

• Shoulders and hips must be above the back knee.

• Then push your legs up and jump into the air while scissoring your legs and putting your other foot forward.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Skater Squat Jumps)

• This exercise is suitable for beginners and intermediate-level trainers and it targets the thighs and the back of the legs.

• For this exercise jump from one leg to the other.

• Try to create as much space possible between your landing areas.

• Repeat jumping back and forth as much as you can.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Tuck Jump)

• The target is the lower body.

• You need to be at the intermediate to expert level to perform this exercise.

• Allows cardio and targets the thighs.

• You will need to squat with your buttocks under your knees as close to your chest as possible.

• When landing you will be in the starting position again.

• Repeat as necessary.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Shrimp Squat Right)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Shrimp Squat Left)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Jumping Lunge)

• If you want a vigorous exercise that tones your legs and glutes, then this exercise is for you.

• Begin by standing straight and bringing your feet together.

• Make your abs tight not stiff.

• Then stand in the lunge position and make sure your back knee just touches the ground.

• Shoulders and hips must be above the back knee.

• Then push your legs up and jump into the air while scissoring your legs and putting your other foot forward.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Curtsy Lunge)

• The target is the lower body.

• This exercise is good for your legs and glutes.

• This exercise gives the legs a better shape.

• Begin by standing up.

• Then slide your right leg behind your left leg and move your body down bending your knees a little.

• Then do the same with the other leg.

• You can also try hopping a little.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Squat Reach Jumps)

• The target is the lower body.

• This exercise combines squats and jumps.

• First, lower your body and touch the ground with one hand.

• Now jump up and turn your body to the other side.

• Land in a squat position.

• With one hand touch the ground.

• Keep your torso straight.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Alien Squat)

• The lower body is the target.

• Place your legs in a wide standing position with your toes pointing slightly outward and your knees slightly bent.

• Cross your arms over your shoulders.

• Be sure to your neck stays natural/ straight and your back straight also.

• Get down and jump.

• As you step back, resume your starting wide squat position.

Day 23

Warmup

• Jumping Jacks for 1 minute.

Workout no. 1 for 30 seconds (Squat Reach Jumps)

• The target is the lower body.

• This exercise combines squats and jumps.

• First, lower your body and touch the ground with one hand.

• Now jump up and turn your body to the other side.

• Land in a squat position.

• With one hand touch the ground.

• Keep your torso straight.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Curtsy Lunges)

• The target is the lower body.

• This exercise is good for your legs and glutes.

• This exercise gives the legs a better shape.

• Begin by standing up.

• Then slide your right leg behind your left leg and move your body down bending your knees a little.

• Then do the same with the other leg.

• You can also try hopping a little.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Jumping Lunge)

• If you want a vigorous exercise that tones your legs and glutes, then this exercise is for you.

• Begin by standing straight and bringing your feet together.

• Make your abs tight not stiff.

• Then stand in the lunge position and make sure your back knee just touches the ground.

• Shoulders and hips must be above the back knee.

• Then push your legs up and jump into the air while scissoring your legs and putting your other foot forward.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Skater Squat Jumps)

• This exercise is suitable for beginners and intermediate-level trainers and it targets the thighs and the back of the legs.

• For this exercise jump from one leg to the other.

• Try to create as much space possible between your landing areas.

• Repeat jumping back and forth as much as you can.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Tuck Jump)

• The target is the lower body.

• You need to be at the intermediate to expert level to perform this exercise.

• Allows cardio and targets the thighs.

• You will need to squat with your buttocks under your knees as close to your chest as possible.

• When landing you will be in the starting position again.

• Repeat as necessary.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Shrimp Squat Right)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Shrimp Squat Left)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Squat Reach Jumps)

• The target is the lower body.

• This exercise combines squats and jumps.

• First, lower your body and touch the ground with one hand.

• Now jump up and turn your body to the other side.

• Land in a squat position.

• With one hand touch the ground.

• Keep your torso straight.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Curtsy Lunges)

• The target is the lower body.

• This exercise is good for your legs and glutes.

• This exercise gives the legs a better shape.

• Begin by standing up.

• Then slide your right leg behind your left leg and move your body down bending your knees a little.

• Then do the same with the other leg.

• You can also try hopping a little.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Jumping Lunge)

• If you want a vigorous exercise that tones your legs and glutes, then this exercise is for you.

• Begin by standing straight and bringing your feet together.

• Make your abs tight not stiff.

• Then stand in the lunge position and make sure your back knee just touches the ground.

• Shoulders and hips must be above the back knee.

• Then push your legs up and jump into the air while scissoring your legs and putting your other foot forward.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Skater Squat Jumps)

• This exercise is suitable for beginners and intermediate-level trainers and it targets the thighs and the back of the legs.

• For this exercise jump from one leg to the other.

• Try to create as much space possible between your landing areas.

• Repeat jumping back and forth as much as you can.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Tuck Jump)

• The target is the lower body.

• You need to be at the intermediate to expert level to perform this exercise.

• Allows cardio and targets the thighs.

• You will need to squat with your buttocks under your knees as close to your chest as possible.

• When landing you will be in the starting position again.

• Repeat as necessary.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Shrimp Squat Right)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Shrimp Squat Left)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Day 24

Warmup

• Jumping Jacks for 1 minute.

Workout no. 1 for 30 seconds (Skater Squat Jumps)

• This exercise is suitable for beginners and intermediate-level trainers and it targets the thighs and the back of the legs.

• For this exercise jump from one leg to the other.

• Try to create as much space possible between your landing areas.

• Repeat jumping back and forth as much as you can.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Curtsy Lunges)

• The target is the lower body.

• This exercise is good for your legs and glutes.

• This exercise gives the legs a better shape.

• Begin by standing up.

• Then slide your right leg behind your left leg and move your body down bending your knees a little.

• Then do the same with the other leg.

• You can also try hopping a little.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Alien Squat)

• The lower body is the target.

• Place your legs in a wide standing position with your toes pointing slightly outward and your knees slightly bent.

• Cross your arms over your shoulders.

• Be sure to your neck stays natural/ straight and your back straight also.

• Get down and jump.

• As you step back, resume your starting wide squat position.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Push Up With Toe Tap)

• This exercise is in the intermediate category.

• Begin, pushups as you normally would, but as you move your body up, and move it to lift your left hand off the ground.

• At the same time, bend your right foot and move it forward a little while holding it off the floor.

• Now, in the next cycle, do the same with the right and the left leg.

• Do this quickly, once for the left and once for the toe.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Alien Squat)

• The lower body is the target.

• Place your legs in a wide standing position with your toes pointing slightly outward and your knees slightly bent.

• Cross your arms over your shoulders.

• Be sure to your neck stays natural/ straight and your back straight also.

• Get down and jump.

• As you step back, resume your starting wide squat position.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Curtsy Lunges)

• The target is the lower body.

• This exercise is good for your legs and glutes.

• This exercise gives the legs a better shape.

• Begin by standing up.

• Then slide your right leg behind your left leg and move your body down bending your knees a little.

• Then do the same with the other leg.

• You can also try hopping a little.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Skater Squat Jumps)

• This exercise is suitable for beginners and intermediate-level trainers and it targets the thighs and the back of the legs.

• For this exercise jump from one leg to the other.

• Try to create as much space possible between your landing areas.

• Repeat jumping back and forth as much as you can.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Shrimp Squat Right)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Shrimp Squat Left)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Tuck Jump)

• The target is the lower body.

• You need to be at the intermediate to expert level to perform this exercise.

• Allows cardio and targets the thighs.

• You will need to squat with your buttocks under your knees as close to your chest as possible.

• When landing you will be in the starting position again.

• Repeat as necessary.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Jumping Lunge)

• If you want a vigorous exercise that tones your legs and glutes, then this exercise is for you.

• Begin by standing straight and bringing your feet together.

• Make your abs tight not stiff.

• Then stand in the lunge position and make sure your back knee just touches the ground.

• Shoulders and hips must be above the back knee.

• Then push your legs up and jump into the air while scissoring your legs and putting your other foot forward.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Squat Reach Jumps)

• The target is the lower body.

• This exercise combines squats and jumps.

• First, lower your body and touch the ground with one hand.

• Now jump up and turn your body to the other side.

• Land in a squat position.

• With one hand touch the ground.

• Keep your torso straight.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Arm Leg Raises)

• Place your hands and knees on the floor, making sure your palms are under your shoulders and your knees are under your hips, if necessary place a pillow under your knees for comfort.

• Both the arm and leg should be straight and the head should not point up to protect your neck.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Push Up With Toe Tap)

• This exercise is in the intermediate category.

• Begin, pushups as you normally would, but as you move your body up, and move it to lift your left hand off the ground.

• At the same time, bend your right foot and move it forward a little while holding it off the floor.

• Now, in the next cycle, do the same with the right and the left leg.

• Do this quickly, once for the left and once for the toe.

Day 25

Warmup

• Jumping Jacks for 1 minute.

Workout no. 1 for 30 seconds (Jumping Lunge)

• If you want a vigorous exercise that tones your legs and glutes, then this exercise is for you.

• Begin by standing straight and bringing your feet together.

• Make your abs tight not stiff.

• Then stand in the lunge position and make sure your back knee just touches the ground.

• Shoulders and hips must be above the back knee.

• Then push your legs up and jump into the air while scissoring your legs and putting your other foot forward.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Jumping Lunge)

• If you want a vigorous exercise that tones your legs and glutes, then this exercise is for you.

• Begin by standing straight and bringing your feet together.

• Make your abs tight not stiff.

• Then stand in the lunge position and make sure your back knee just touches the ground.

• Shoulders and hips must be above the back knee.

• Then push your legs up and jump into the air while scissoring your legs and putting your other foot forward.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Arm Leg Raises)

• Place your hands and knees on the floor, making sure your palms are under your shoulders and your knees are under your hips, if necessary place a pillow under your knees for comfort.

• Both the arm and leg should be straight and the head should not point up to protect your neck.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Squat Reach Jumps)

• The target is the lower body.

• This exercise combines squats and jumps.

• First, lower your body and touch the ground with one hand.

• Now jump up and turn your body to the other side.

• Land in a squat position.

• With one hand touch the ground.

• Keep your torso straight.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Arm Leg Raises)

• Place your hands and knees on the floor, making sure your palms are under your shoulders and your knees are under your hips, if necessary place a pillow under your knees for comfort.

• Both the arm and leg should be straight and the head should not point up to protect your neck.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Push Up With Toe Tap)

• This exercise is in the intermediate category.

• Begin, pushups as you normally would, but as you move your body up, and move it to lift your left hand off the ground.

• At the same time, bend your right foot and move it forward a little while holding it off the floor.

• Now, in the next cycle, do the same with the right and the left leg.

• Do this quickly, once for the left and once for the toe.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Shrimp Squat Right)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Shrimp Squat Left)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Tuck Jump)

• The target is the lower body.

• You need to be at the intermediate to expert level to perform this exercise.

• Allows cardio and targets the thighs.

• You will need to squat with your buttocks under your knees as close to your chest as possible.

• When landing you will be in the starting position again.

• Repeat as necessary.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Jumping Lunge)

• If you want a vigorous exercise that tones your legs and glutes, then this exercise is for you.

• Begin by standing straight and bringing your feet together.

• Make your abs tight not stiff.

• Then stand in the lunge position and make sure your back knee just touches the ground.

• Shoulders and hips must be above the back knee.

• Then push your legs up and jump into the air while scissoring your legs and putting your other foot forward.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Squat Reach Jumps)

• The target is the lower body.

• This exercise combines squats and jumps.

• First, lower your body and touch the ground with one hand.

• Now jump up and turn your body to the other side.

• Land in a squat position.

• With one hand touch the ground.

• Keep your torso straight.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Curtsy Lunges)

• The target is the lower body.

• This exercise is good for your legs and glutes.

• This exercise gives the legs a better shape.

• Begin by standing up.

• Then slide your right leg behind your left leg and move your body down bending your knees a little.

• Then do the same with the other leg.

• You can also try hopping a little.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Push Up With Toe Tap)

• This exercise is in the intermediate category.

• Begin, pushups as you normally would, but as you move your body up, and move it to lift your left hand off the ground.

• At the same time, bend your right foot and move it forward a little while holding it off the floor.

• Now, in the next cycle, do the same with the right and the left leg.

• Do this quickly, once for the left and once for the toe.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Shrimp Squat Right)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Day 26

Warmup

• Jumping Jacks for 1 minute.

Workout no. 1 for 30 seconds (Shrimp Squat Right)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Skater Squat Jumps)

• This exercise is suitable for beginners and intermediate-level trainers and it targets the thighs and the back of the legs.

• For this exercise jump from one leg to the other.

• Try to create as much space possible between your landing areas.

• Repeat jumping back and forth as much as you can.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Curtsy Lunges)

• The target is the lower body.

• This exercise is good for your legs and glutes.

• This exercise gives the legs a better shape.

• Begin by standing up.

• Then slide your right leg behind your left leg and move your body down bending your knees a little.

• Then do the same with the other leg.

• You can also try hopping a little.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Alien Squat)

• The lower body is the target.

• Place your legs in a wide standing position with your toes pointing slightly outward and your knees slightly bent.

• Cross your arms over your shoulders.

• Be sure to your neck stays natural/ straight and your back straight also.

• Get down and jump.

• As you step back, resume your starting wide squat position.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Push Up With Toe Tap)

• This exercise is in the intermediate category.

• Begin, pushups as you normally would, but as you move your body up, and move it to lift your left hand off the ground.

• At the same time, bend your right foot and move it forward a little while holding it off the floor.

• Now, in the next cycle, do the same with the right and the left leg.

• Do this quickly, once for the left and once for the toe.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Skater Squat)

• The target is the lower body.

• This exercise is an intermediate version of the one-legged squat.

• This exercise will help improve your balance.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Shrimp Squat Left)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Shrimp Squat Right)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Skater Squat Jumps)

• This exercise is suitable for beginners and intermediate-level trainers and it targets the thighs and the back of the legs.

• For this exercise jump from one leg to the other.

• Try to create as much space possible between your landing areas.

• Repeat jumping back and forth as much as you can.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Curtsy Lunges)

• The target is the lower body.

• This exercise is good for your legs and glutes.

• This exercise gives the legs a better shape.

• Begin by standing up.

• Then slide your right leg behind your left leg and move your body down bending your knees a little.

• Then do the same with the other leg.

• You can also try hopping a little.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Alien Squat)

• The lower body is the target.

• Place your legs in a wide standing position with your toes pointing slightly outward and your knees slightly bent.

• Cross your arms over your shoulders.

• Be sure to your neck stays natural/ straight and your back straight also.

• Get down and jump.

• As you step back, resume your starting wide squat position.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Push Up With Toe Tap)

• This exercise is in the intermediate category.

• Begin, pushups as you normally would, but as you move your body up, and move it to lift your left hand off the ground.

• At the same time, bend your right foot and move it forward a little while holding it off the floor.

• Now, in the next cycle, do the same with the right and the left leg.

• Do this quickly, once for the left and once for the toe.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Skater Squat)

• The target is the lower body.

• This exercise is an intermediate version of the one-legged squat.

• This exercise will help improve your balance.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Shrimp Squat Left)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Day 27

Warmup

• Jumping Jacks for 1 minute.

Workout no. 1 for 30 seconds (Push Up With Toe Tap)

• This exercise is in the intermediate category.

• Begin, pushups as you normally would, but as you move your body up, and move it to lift your left hand off the ground.

• At the same time, bend your right foot and move it forward a little while holding it off the floor.

• Now, in the next cycle, do the same with the right and the left leg.

• Do this quickly, once for the left and once for the toe.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Shrimp Squat Right)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Tuck Jump)

• The target is the lower body.

• You need to be at the intermediate to expert level to perform this exercise.

• Allows cardio and targets the thighs.

• You will need to squat with your buttocks under your knees as close to your chest as possible.

• When landing you will be in the starting position again.

• Repeat as necessary.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Skater Squat Jumps)

• This exercise is suitable for beginners and intermediate-level trainers and it targets the thighs and the back of the legs.

• For this exercise jump from one leg to the other.

• Try to create as much space possible between your landing areas.

• Repeat jumping back and forth as much as you can.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Jumping Lunge)

• If you want a vigorous exercise that tones your legs and glutes, then this exercise is for you.

• Begin by standing straight and bringing your feet together.

• Make your abs tight not stiff.

• Then stand in the lunge position and make sure your back knee just touches the ground.

• Shoulders and hips must be above the back knee.

• Then push your legs up and jump into the air while scissoring your legs and putting your other foot forward.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Curtsy Lunges)

• The target is the lower body.

• This exercise is good for your legs and glutes.

• This exercise gives the legs a better shape.

• Begin by standing up.

• Then slide your right leg behind your left leg and move your body down bending your knees a little.

• Then do the same with the other leg.

• You can also try hopping a little.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Squat Reach Jumps)

• The target is the lower body.

• This exercise combines squats and jumps.

• First, lower your body and touch the ground with one hand.

• Now jump up and turn your body to the other side.

• Land in a squat position.

• With one hand touch the ground.

• Keep your torso straight.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Alien Squat)

• The lower body is the target.

• Place your legs in a wide standing position with your toes pointing slightly outward and your knees slightly bent.

• Cross your arms over your shoulders.

• Be sure to your neck stays natural/ straight and your back straight also.

• Get down and jump.

• As you step back, resume your starting wide squat position.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Push Up With Toe Tap)

• This exercise is in the intermediate category.

• Begin, pushups as you normally would, but as you move your body up, and move it to lift your left hand off the ground.

• At the same time, bend your right foot and move it forward a little while holding it off the floor.

• Now, in the next cycle, do the same with the right and the left leg.

• Do this quickly, once for the left and once for the toe.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Shrimp Squat Right)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Tuck Jump)

• The target is the lower body.

• You need to be at the intermediate to expert level to perform this exercise.

• Allows cardio and targets the thighs.

• You will need to squat with your buttocks under your knees as close to your chest as possible.

• When landing you will be in the starting position again.

• Repeat as necessary.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Skater Squat Jumps)

• This exercise is suitable for beginners and intermediate-level trainers and it targets the thighs and the back of the legs.

• For this exercise jump from one leg to the other.

• Try to create as much space possible between your landing areas.

• Repeat jumping back and forth as much as you can.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Jumping Lunge)

• If you want a vigorous exercise that tones your legs and glutes, then this exercise is for you.

• Begin by standing straight and bringing your feet together.

• Make your abs tight not stiff.

• Then stand in the lunge position and make sure your back knee just touches the ground.

• Shoulders and hips must be above the back knee.

• Then push your legs up and jump into the air while scissoring your legs and putting your other foot forward.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Curtsy Lunges)

• The target is the lower body.

• This exercise is good for your legs and glutes.

• This exercise gives the legs a better shape.

• Begin by standing up.

• Then slide your right leg behind your left leg and move your body down bending your knees a little.

• Then do the same with the other leg.

• You can also try hopping a little.

Rest for 30 seconds

Workout no. 15 for 30 seconds (Squat Reach Jumps)

• The target is the lower body.

• This exercise combines squats and jumps.

• First, lower your body and touch the ground with one hand.

• Now jump up and turn your body to the other side.

• Land in a squat position.

• With one hand touch the ground.

• Keep your torso straight.

Rest for 30 seconds

Workout no. 16 for 30 seconds (Alien Squat)

• The lower body is the target.

• Place your legs in a wide standing position with your toes pointing slightly outward and your knees slightly bent.

• Cross your arms over your shoulders.

• Be sure to your neck stays natural/ straight and your back straight also.

• Get down and jump.

• As you step back, resume your starting wide squat position.

Day 28

Warmup

• Jumping Jacks for 1 minute.

Workout no. 1 for 30 seconds (Arm Leg Raises)

• Place your hands and knees on the floor, making sure your palms are under your shoulders and your knees are under your hips, if necessary place a pillow under your knees for comfort.

• Both the arm and leg should be straight and the head should not point up to protect your neck.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Tuck Jump)

• The target is the lower body.

• You need to be at the intermediate to expert level to perform this exercise.

• Allows cardio and targets the thighs.

• You will need to squat with your buttocks under your knees as close to your chest as possible.

• When landing you will be in the starting position again.

• Repeat as necessary.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Skater Squat Jumps)

• This exercise is suitable for beginners and intermediate-level trainers and it targets the thighs and the back of the legs.

• For this exercise jump from one leg to the other.

• Try to create as much space possible between your landing areas.

• Repeat jumping back and forth as much as you can.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Shrimp Squat Right)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Curtsy Lunges)

• The target is the lower body.

• This exercise is good for your legs and glutes.

• This exercise gives the legs a better shape.

• Begin by standing up.

• Then slide your right leg behind your left leg and move your body down bending your knees a little.

• Then do the same with the other leg.

• You can also try hopping a little.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Squat Reach Jumps)

• The target is the lower body.

• This exercise combines squats and jumps.

• First, lower your body and touch the ground with one hand.

• Now jump up and turn your body to the other side.

• Land in a squat position.

• With one hand touch the ground.

• Keep your torso straight.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Alien Squat)

• The lower body is the target.

• Place your legs in a wide standing position with your toes pointing slightly outward and your knees slightly bent.

• Cross your arms over your shoulders.

• Be sure to your neck stays natural/ straight and your back straight also.

• Get down and jump.

• As you step back, resume your starting wide squat position.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Arm Leg Raises)

• Place your hands and knees on the floor, making sure your palms are under your shoulders and your knees are under your hips, if necessary place a pillow under your knees for comfort.

• Both the arm and leg should be straight and the head should not point up to protect your neck.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Arm Leg Raises)

• Place your hands and knees on the floor, making sure your palms are under your shoulders and your knees are under your hips, if necessary place a pillow under your knees for comfort.

• Both the arm and leg should be straight and the head should not point up to protect your neck.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Tuck Jump)

• The target is the lower body.

• You need to be at the intermediate to expert level to perform this exercise.

• Allows cardio and targets the thighs.

• You will need to squat with your buttocks under your knees as close to your chest as possible.

• When landing you will be in the starting position again.

• Repeat as necessary.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Squat Reach Jumps)

• The target is the lower body.

• This exercise combines squats and jumps.

• First, lower your body and touch the ground with one hand.

• Now jump up and turn your body to the other side.

• Land in a squat position.

• With one hand touch the ground.

• Keep your torso straight.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Shrimp Squat Right)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Curtsy Lunges)

• The target is the lower body.

• This exercise is good for your legs and glutes.

• This exercise gives the legs a better shape.

• Begin by standing up.

• Then slide your right leg behind your left leg and move your body down bending your knees a little.

• Then do the same with the other leg.

• You can also try hopping a little.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Squat Reach Jumps)

• The target is the lower body.

• This exercise combines squats and jumps.

• First, lower your body and touch the ground with one hand.

• Now jump up and turn your body to the other side.

• Land in a squat position.

• With one hand touch the ground.

• Keep your torso straight.

Rest for 30 seconds

Workout no. 15 for 30 seconds (Alien Squat)

• The lower body is the target.

• Place your legs in a wide standing position with your toes pointing slightly outward and your knees slightly bent.

• Cross your arms over your shoulders.

• Be sure to your neck stays natural/ straight and your back straight also.

• Get down and jump.

• As you step back, resume your starting wide squat position.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Arm Leg Raises)

• Place your hands and knees on the floor, making sure your palms are under your shoulders and your knees are under your hips, if necessary place a pillow under your knees for comfort.

• Both the arm and leg should be straight and the head should not point up to protect your neck.