Legs

Bodyweight Squats

Bodyweight squats strengthen the legs and glutes using just your body weight. Stand with feet shoulder-width apart, chest up, and core engaged. Lower your body by bending your knees and hips as if sitting back into a chair, keeping your back straight and knees over your toes. Go as low as comfortable, then push through your heels to return to standing. Keep the movement smooth and controlled throughout.

3 sets of 20

Walking Lunges

Walking lunges strengthen your quads, hamstrings, and glutes. Start standing tall with feet hip-width apart. Step forward with one leg, lowering your hips until both knees are bent at 90 degrees—front knee above the ankle, back knee just above the ground. Push off the back foot and step forward into the next lunge with the opposite leg. Keep your core tight, chest up, and movements controlled throughout.

3 sets of 10

Glute Bridges

Glute bridges strengthen the glutes, hamstrings, and core. Lie on your back with knees bent, feet flat on the floor hip-width apart, and arms at your sides. Press through your heels to lift your hips off the ground until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, then lower your hips back down slowly. Keep your core engaged and avoid arching your lower back.

3 sets of 15