Nov '25 • Workout Centre
Daily Body Weight Workout #24
Lower-Body Blast
Goal: Strengthen legs and glutes with controlled intensity and tempo.
Warm-Up (5 min)
Bodyweight squats → Leg swings → Hip circles → Calf raises → Lateral lunges
Main Circuit (20 min) – Repeat 3× (Rest 45 s)
- 20 squats (2s down, 1s up)
- 12 jump lunges (or reverse lunges) each leg
- 15 glute bridges
- 30 s wall sit
- 10 side lunges each leg
- 20 calf raises
Cool-Down (5 min)
Quad stretch → Hamstring stretch → Figure-4 hip stretch → Breathing
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Daily Body Weight Workout #24
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