Guided workouts · beginner
Beginner Legs & Glutes
Squat, hinge, lunge. Five movements, three rounds, floor only.
- Time
- 20 min
- Movements
- 5
- Focus
- Lower body
- You need
- No equipment
Warm-up
01 / 40Step Jack
0:30
Next: Lateral Shuffle
Jumping jack
The figure shows the general shape of the movement, not a demonstration of this exact exercise. Nothing here is recorded. Go at your own pace and skip anything that hurts.
What it works
Hardest first: glutes, core, quads, hamstrings, hip flexors, inner thigh, obliques, shoulders.
glutes carry through nearly every movement here. In a lower-body session that is deliberate, not an oversight.
The session, move by move
Warm-up
6 movements · 30s each
Step JackJumping jack
0:30
Lateral ShuffleSide shuffle
0:30
Butt KicksStep
0:30- March in Place
Step
0:30 - Brisk Walking
Step
0:30 
Bent-Knee Windshield WipersLying twist
About the easy finish
The exercise library holds almost no stretches yet, so the finish is gentle rotations and light holds rather than a stretch routine. It brings the heart rate down; it is not a substitute for stretching if that is what you want.
Do this with someone
Pick a time, send one link, and you both follow this workout at the same moment. Camera off is fine, and the room is never recorded.
Sign in to plan itGeneral education, not medical advice. If a movement hurts, skip it.
