Medium to heavy weights or no weight at all. It's up to you! Don't have weights at home? Find items at home to use such as a gallon of milk or laundry detergent.
30 seconds each move 15-second rest – 1 minute per combo
1-minute rest between each set
Set 1
Squat (Option: Hold weights at shoulders)
Reverse Lunge - alternating (Option: Hold weights at sides)
Combo: Alternating Squat Lunge
Set 2
Side to Side Squat (Option: Hold weights at sides)
Side Lunge - alternating (Option: Hold weights at sides)
Combo: Alternating side to side squats and side lunge
Set 3
Glute Bridge (Option: Hold Weights at Hips)
Glute Walk Outs (Option: Hold weights at hips)
Combo: Glute Bridge to Glute Walk Outs
Repeat for 2 rounds total!
Bonus Round: 100 second squat/lunge challenge
20 secs squat hold
20 secs squat pulse
20 secs lunge hold (10 secs each side)
20 secs lung pulse (10 secs each side)
Alternating squat lunge
Ready for more workouts?
There are so many at-home workouts for you to choose from, designed for all ages and skill levels!
At-Home Workouts
Want to get the most out of every workout AND avoid gym injury? Check out this blog on common workout mistakes and how to avoid them.
