Gym Limitations Workouts – Body Weight, 10 Minute, Lower Body
If you’re looking for a quick and effective upper body workout that you can do at the gym or at home with just your body, then this 10-minute workout is perfect for you. This workout targets all of the major muscle groups in your lower body, including your quads, glutes, hips, and calves.
Warm-up
Start your workout with a warm-up to get your blood flowing and your muscles loose. Here is a simple warm-up routine that you can do anywhere:
- Up Dog to Child’s Pose – 30 seconds
- Cat Cow – 30 seconds
- Trunk Rotations – 30 seconds
- Side Bends – 30 seconds
- Knee to Chest – 30 seconds
- Standing Pigeon Pull – 30 seconds
Workout
After the warm up, perform each WORKOUT moves for 40 seconds, resting 20 seconds between moves. These moves will be performed consecutively for a 10 minute workout. If time allows, repeat the WORKOUT once or twice for a 20 or 30 minute burn!
- Squat
- Forward Lunge (alt. legs)
- Side Lunge (alt. direction)
- Glute Bridge
- Wall Sit
- Calf Raises
- Curtsy Lunge
- Sumo Squat w/ Heal Raise
- Reverse Lunge
- Squat Hold & Pulse
Cool-down
After you finish your workout, it’s important to cool down to help your body recover. Spend 3-5 minutes doing static stretches, such as holding a hamstring stretch or a calf stretch.
Tips
- Be sure to breathe deeply and evenly throughout your workout.
- Focus on maintaining proper form to prevent injury.
- Listen to your body and rest when you need to.
- Drink plenty of water before, during, and after your workout.
Other Body Weight Workouts:
If you’re looking for a longer or more total body body weight workout, we also have a 15-minute Body Weight Total Body workout available on our website. This workout targets all of the major muscle groups, and it’s sure to get your heart rate up.
Body Weight Lower 10 minutes
After the warm up, perform each WORKOUT moves for 40 seconds, resting 20 seconds between moves. These moves will be performed consecutively for a 10 minute workout. If time allows, repeat the WORKOUT for a 30 minute burn!
WARMUP
Up Dog to Child’s Pose – 30 seconds
Cat Cow – 30 seconds
Trunk Rotations – 30 seconds
Side Bends – 30 seconds
Knee to Chest – 30 seconds
Standing Pigeon Pull – 30 seconds
WORKOUT
Squat
Forward Lunge (Alt Legs)
Side Lunge (Alt Direction)
Glute Bridge
Wall Sit
Calf Raises
Curtsy Lunge
Sumo Squat w/ Heal Raise
Reverse Lunge
Squat Hold & Pulse
