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Tilda
Boost your lower body strength, improve balance, and activate your glutes with this quick, effective lunge workout.
Perfect for beginners or as a short energizer. No equipment needed!
Reps & Sets: 3 sets of 10–12 reps per leg
A dynamic lower-body movement combining three squat variations in one sequence to build strength, endurance, and stability. Perfect for functional training and fat-burning circuits — no equipment needed.
Reps & Sets: 3 sets of 12–15 reps
This core-strengthening move targets your lower abdominals and hip flexors.
Reps: 12–15
⏱ Sets: 3
Tip: Exhale as you pull your knees in, and keep the movement slow and controlled for best results.
Strengthen your glutes and core with this foundational bodyweight movement. Perfect for improving posture, hip mobility, and lower body stability.
Reps: 12–15
⏱ Sets: 3
Tip: Press through your heels and squeeze your glutes at the top. Avoid arching your back — control is key!
A focused glute isolation movement that also strengthens the hamstrings and core. Great for beginners, this move activates your lower body and improves control and stability.
Reps: 10–15 per leg
⏱ Sets: 3
A powerful upper-body and core exercise that targets the chest, triceps, and shoulders. Push-ups develop functional strength, body control, and endurance — all without equipment.
Reps & Sets: 3 sets of 10–15 reps
A foundational lower body exercise that strengthens your glutes, quads, hamstrings, and core — all without any equipment. Ideal for beginners and pros alike, bodyweight squats enhance stability, balance, and functional strength.
Reps: 12–20
⏱ Sets: 3–4
One of the most powerful core exercises, Bicycle Crunches target your abs and obliques simultaneously. This move builds strength, coordination, and definition — all with just your bodyweight.
Reps: 20–30 (counting each side)
⏱ Sets: 3
A great glute activation move, the Fire Hydrant targets your outer glutes and hips, helping you build strength and improve stability. Ideal for beginners and anyone looking to sculpt and strengthen the lower body.
Reps: 10–15 per side
⏱ Sets: 3
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