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Lower Body Foundation

Build strong, stable legs with controlled squats and lunges — perfect for laying the groundwork in Week 1. Focus on smooth movement and good form over speed!

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Workout Breakdown

Warm-Up

1

March in Place

1 set × 60s

2

Leg Swing

1 set × 10 reps

3

Hip Circle

1 set × 8 reps

4

Bodyweight Squat

1 set × 8 reps

Main Workout

1

Bodyweight Squat

3 sets × 8 reps, 8 reps, 8 reps

2

Reverse Lunge

3 sets × 8 reps, 8 reps, 8 reps

3

Glute Bridge

2 sets × 10 reps, 10 reps

4

Sumo Squat - BODY_ONLY

2 sets × 10 reps, 10 reps

5

Calf Raise

2 sets × 12 reps, 12 reps

Cool Down

1

Quad Stretch

1 set × 30s

2

Standing Single-Leg Hamstring Stretch

1 set × 30s

3

Pigeon Pose

1 set × 30s

4

Child's Pose

1 set × 45s

Lower Body Foundation - Bodyweight Fitness | Bodyweight Fitness