Warm-Up (5-10 minutes)
To prepare your muscles and joints for the workout, start with a light warm-up. Perform each of the following exercises for 1 minute each:
- Jumping Jacks
- Leg Swings (front to back, side to side)
- High Knees
- Bodyweight Squats
- Lunges (forward and reverse)
Workout Routine
1. Bodyweight Squats
Target: Quads, glutes, hamstrings
- How: Stand with your feet shoulder-width apart. Sit your hips back and bend your knees, lowering your body as if you’re sitting in a chair. Keep your chest up and knees behind your toes. Push through your heels to return to standing.
- Reps: 15-20
- Sets: 3
- Rest: 30–45 seconds between sets
2. Bulgarian Split Squats (using a chair or bench)
Target: Quads, glutes, hamstrings
- How: Stand about 2 feet in front of a chair or bench and place one foot on it, keeping your chest upright. Lower your back knee toward the floor, keeping your front knee over your ankle. Push through your front heel to return to standing.
- Reps: 10-12 per leg
- Sets: 3
- Rest: 30–45 seconds between sets
3. Glute Bridges
Target: Glutes, hamstrings, lower back
- How: Lie on your back with knees bent and feet flat on the floor, shoulder-width apart. Drive through your heels and lift your hips towards the ceiling, squeezing your glutes at the top, then lower back down.
- Reps: 15-20
- Sets: 3
- Rest: 30 seconds between sets
4. Lunges (Forward or Reverse)
Target: Quads, glutes, hamstrings
- How: Stand tall, step forward (or backward) with one leg, lowering your back knee toward the ground until both legs form 90-degree angles. Push through your front heel to return to standing.
- Reps: 10–12 per leg
- Sets: 3
- Rest: 30 seconds between sets
5. Step-Ups (using a sturdy chair or bench)
Target: Quads, glutes, hamstrings
- How: Stand facing a chair or bench. Step one foot onto the chair, driving through your heel to lift your body up. Lower back down and repeat with the other leg.
- Reps: 12–15 per leg
- Sets: 3
- Rest: 30 seconds between sets
6. Calf Raises
Target: Calves
- How: Stand with your feet hip-width apart. Raise your heels off the ground as high as you can, squeezing your calves at the top. Lower back down slowly.
- Reps: 20-25
- Sets: 3
- Rest: 20–30 seconds between sets
7. Donkey Kicks
Target: Glutes, hamstrings
- How: Start on your hands and knees with your hands directly under your shoulders and knees under your hips. Keeping your knee bent, lift one leg towards the ceiling, squeezing your glutes at the top. Lower back down and repeat.
- Reps: 15–20 per leg
- Sets: 3
- Rest: 30 seconds between sets
8. Wall Sit
Target: Quads, glutes
- How: Press your back against a wall and slide down into a seated position, thighs parallel to the floor, knees at a 90-degree angle. Hold the position, engaging your core and keeping your back flat against the wall.
- Duration: 30–60 seconds
- Sets: 3
- Rest: 30 seconds between sets
Cool-Down (5–10 minutes)
Finish the workout by stretching the muscles you’ve just worked. Hold each stretch for 20-30 seconds to increase flexibility and promote muscle recovery.
Cool-down stretches:
- Standing Quad Stretch
- Hamstring Stretch (seated or standing)
- Glute Stretch (lying on your back, pulling one knee to your chest)
- Hip Flexor Stretch
- Calf Stretch (standing, with one foot behind you and heel down)
Progression Tips
- Increase Reps: As your body becomes accustomed to the workout, increase the number of reps for each exercise to keep challenging your muscles.
- Add Weight: If you have dumbbells, resistance bands, or even household items (e.g., a backpack filled with books), use them to increase resistance.
- Shorten Rest Time: For a more intense workout, decrease rest time between sets to keep your heart rate elevated.
- Slow Down Movements: Try pausing at the bottom of squats, lunges, or glute bridges for 2–3 seconds to increase time under tension and maximize muscle activation.
