Gym Limitations Workouts – Body Weight, 15 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 15-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 15 minute workout. If time allows, repeat the WORKOUT once or twice for a 30 or 45 minute burn!
- Bulgarian Split Squat
- Pistol Squat (ground or elevated)
- Reverse Lunge w/ Forward Kick
- Wall Sit
- Donkey Kick/Leg Raise (alt. sides)
- Fire Hydrants (alt. sides)
- Squat Jump
- Hip Thrust/Glute Bridge
- Sissy Squat
- Pile Squat
- Lunge Hold & Pulse (switch at 20s)
- Skaters
- Step Ups (alt. legs)
- Hip Abduction
- Frog Jump
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 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 15 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 15 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
Bulgarian Split Squat (switch at 20s) Pistol Squat/Single Leg Squat (ground or elevated) Reverse Lunge w/ Forward Kick (switch at 20s) Wall Sit Donkey Kick/Leg Raise (alt. sides) Fire Hydrants (alt. sides) Squat Jump Hip Thrust/Glute Bridge Sissy Squat Pile Squat Lunge Hold & Pulse (switch at 20s) Skaters Step Ups Hip Abduction Frog Jump
