Workout plan
Legs And Glutes Without Weights And Equipment

1

Exercise	Sets	Duration per set
Squat	3	10-15 rep.
Lunge	3	10-15 rep.
Calf Raise, Standing	3	15-20 rep.
Glute Bridge	3	1 min
Straight Arm Plank With Hip Extension	3	15-20 rep.
Superman / Superwoman	3	10-20 rep.
Wall Sit	3	max.
Side Lunge	3	15-20 rep.

2

Exercise	Sets	Duration per set
Jumping Jacks	3	20 s
Fire Feet	3	20 s
Jump, One-Legged	4	14 rep.
Reverse Lunge	4	10 rep.
Bent Over Balance Touch, One-Legged	4	10 rep.
Straight Arm Glute Bridge	3	12 rep.
Frog Squat	3	12 rep.

3

Exercise	Sets	Duration per set
Jump Squat	4	12 rep.
Prisoner Squat	3	10 rep.
Wrestler Squat	3	12 rep.
Squat Thrust	4	10 rep.
Leaning Camel	3	10 rep.
Heel Beats	4	8 rep.
Calf Raise, Lying	3	12 rep.

Frequently asked questions around the training e.g. a workout routine instruction