Up next in 10
This intense lower body workout will get your quads and glutes fired up with no equipment necessary.
This 30-minute home workout led by personal trainer & online coach, Simone Farrington, will push you to your limits and have you feeling the burn in no time at all. Using a mixture of static and explosive movement, she targets all your lower body muscles in challenging circuits.
Don’t have weights? Don’t worry, you can still get a sweat on with this strengthening session.
#noequipmentworkout #lowerbodyworkout #glutesworkout #Myprotein
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Only expert-backed advice. No quick fixes — just the facts.
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0:00
hi i'm sam and today we're going to be
0:02
doing a 30 minute lower body workout
0:05
all that you need is yourself and a
0:07
little bit of written determination
0:09
here i've got calvin who'll be doing the
0:12
beginner's version so take that option
0:13
if you need it
0:14
and mark well you're gonna be smashing
0:16
it
0:18
all right team we have got nine
0:21
exercises
0:22
40 seconds on 20 seconds off three times
0:26
all i want from you is for you to give
0:28
it your best
0:31
we're going to start with lunges forward
0:34
lunges
0:35
ready team
0:37
[Music]
0:39
your back heel is lifted weight into
0:42
your front heel
0:43
chest up good core tight
0:47
use your arms if you need for support
0:51
great start you are over halfway
1:07
last five seconds and then we're gonna
1:09
take it into squats okay join me
1:13
a little break
1:18
i'm feeling warm already
1:23
all right feet just a little bit wider
1:24
than your hips
1:28
we go in three two
1:31
one all the way down and up
1:35
control it wait until your heels
1:43
[Music]
1:47
great work
1:51
we've got this
1:56
[Music]
2:01
last 10 seconds give me as many reps as
2:03
you can
2:07
five in that recovery
2:13
breathe now i'm warm
2:19
you can still smile though right
2:23
[Laughter]
2:27
five seconds are going to go into a jack
2:29
and then a scissor
2:31
jack scissor don't jump okay
2:34
just taking a step let's go
2:40
if this is too complicated
2:43
and you can't get your arms and legs
2:45
right just stay
2:47
with a jack option to take the jump out
2:51
just like this
2:53
[Music]
2:56
i'm trying to be in sync with you easier
3:00
said than done
3:01
great work are you working hard
3:04
are you having fun that's all that
3:06
matters for the last
3:07
five four three two
3:11
one i'm breathing that's the closest
3:15
that we're getting to a night out
3:17
for a long time
3:20
breathe take this you've earned it you
3:22
should need it
3:24
in five seconds we're gonna take it into
3:25
a side lunge
3:27
that's your right side first and you're
3:29
left
3:30
in three two let's go team
3:35
nice wide step shift your body weight
3:38
keep your chest up
3:42
this should allow you to get your breath
3:45
back
3:46
just a little bit
3:52
really focus as low as you can
3:54
[Music]
3:55
keep that foot planted
3:58
to the ground last ten
4:03
all the way
4:07
[Music]
4:09
three two one
4:13
great work little rest shake it out
4:16
how are we doing good doing it a little
4:19
bit now
4:21
round one of three
4:24
legs are awake
4:28
five seconds you're gonna hold a low
4:31
squat
4:32
forward jabs join me
4:35
[Music]
4:38
as low as you can
4:42
straight forward like you mean it
4:46
show me you mean it mark show me
4:50
actions speak louder than words show me
4:52
what you've got
4:54
chest up suck your belly in
4:58
i was gonna say abs i don't own them not
5:00
quite yet but that's what we're working
5:02
on
5:05
five seconds come on can you get that
5:08
little bit lower
5:09
push yourself three two
5:12
one whoa good work
5:16
[Music]
5:25
get your breath back hopefully you lost
5:27
your breath just a little bit
5:28
courtesy lunges in one
5:33
let's go
5:38
front foot planted keep your chest up
5:45
great work
5:47
[Music]
5:50
there's a heavy breathing started now
5:51
it's starting it's awesome
5:53
it started in the lunges we mean
5:56
business
6:02
10 seconds stay strong this is where you
6:05
get results
6:07
come on focus three
6:11
give me one more three
6:15
great you're doing a great job you're
6:18
doing a great job thank you
6:21
don't feel like i'm not
6:25
in five seconds you're gonna join me in
6:27
a stance jerk
6:28
or not we're gonna take the jumping up
6:31
we're here
6:32
hands up to your chest opposite hand to
6:35
foot let's go team
6:39
[Music]
6:42
bend your knees when you go down feet
6:44
together when we come up
6:48
not any part of this should be easy
6:51
you should be hot you should be out of
6:53
breath
6:54
[Music]
6:56
come on
6:57
[Music]
7:00
great work both of you
7:04
all of you
7:07
last five
7:09
[Music]
7:10
two one
7:14
now that is what i am talking about
7:17
that's what we're here for right that
7:18
burn
7:19
feels like we're really doing something
7:26
we're nearly through one full round and
7:29
you're killing it
7:30
reverse lunges in two
7:33
one
7:36
take that step back back heel is lifted
7:40
weight is in your front heel don't rush
7:43
it
7:45
get control feel it
8:02
ten seconds
8:06
all the way three
8:11
two breathe
8:15
one more and that's through our whole
8:17
round
8:18
the fun stuff this this is the fun stuff
8:23
all right watching me half baby front
8:26
don't join me yet body weight down
8:30
track your feet back back up kick
8:33
do the same on the other side let's go
8:34
don't jump just step
8:39
option is right with calvin
8:42
[Music]
8:48
kick as high as you can with that kick
8:50
really get your heart rate up
8:56
good work
9:01
12 seconds show me what you're made of
9:08
five three
9:13
breathe
9:18
got punching and kicking today and high
9:20
five but i think you should shave your
9:22
energy
9:24
one down two rounds to go let's go okay
9:27
that was a practice round
9:28
now you know what's coming practice
9:30
round
9:33
all right back to lunges
9:37
if you're feeling really warm and you
9:39
want to work a little bit harder
9:42
your option is to jump this
9:48
look at
9:53
let's go let's go set the bar i'm with
9:55
you oh yeah
9:57
15 seconds do not give up
10:00
whether you're stepping or you're
10:02
jumping you're working
10:07
last five four three
10:11
two three
10:15
now we've turned it up a notch how was
10:17
that
10:18
working hard it was hard get ready for
10:22
squats
10:23
how can we progress a squat
10:26
a back flip a back slam
10:30
we get off the ground let's go
10:33
[Music]
10:40
in the last 15 seconds mark and i are
10:43
gonna jump
10:45
aren't we mark i've been told so yeah
10:51
are you laughing
10:57
if you want to join us let's go
11:01
try and land as soft as you can
11:05
use your arms to power you off the floor
11:08
you've only got five seconds
11:14
[Music]
11:16
okay it's working
11:19
it's working it's working it's not
11:22
twerking it's working
11:23
it's working
11:27
five seconds jack scissor
11:30
or just a jack or the step let's go
11:36
see aim in here opposite arm
11:39
opposite leg
11:44
if that's too tough
11:48
good old-fashioned star jumps
11:51
heels it down
11:54
keep smiling good work come on
11:58
stay with me 15 seconds
12:01
to make a difference to your fitness
12:05
[Music]
12:08
five
12:11
two one oh breathe
12:17
and that's something called a workout
12:18
right how's your legs doing you're
12:20
feeling it i'm feeling wearing my
12:22
enemies
12:27
oh yes of course of course of course
12:31
side lunge let's go
12:38
breathe whatever you do don't hold your
12:41
breath it won't end well
12:49
great work i know you're killing it i
12:51
can tell
13:05
[Music]
13:08
five get to that recovery
13:12
two one more
13:15
did i do one for good luck you did that
13:16
one yeah i did one for good luck i'll
13:18
let her do that
13:27
five seconds we'll get a scott hold jab
13:30
forward
13:30
let me mean it this time let's go
13:37
as low as you can
13:40
it should burn means we're doing
13:42
something right
13:48
it's got a little bit sweaty in here
13:52
focus come on yes that's it
13:56
that's exactly what we need from you
14:00
straightforward
14:02
i don't want to get in your way
14:08
five seconds come on speed it up
14:12
two one i thought we'll skip down there
14:15
then
14:24
shake them out keep it moving curtsy
14:30
lunge
14:31
three two one
14:36
front foot planted back foot
14:40
[Music]
14:43
oh whose idea was this
15:00
breathe through it ten seconds
15:05
you can't
15:06
[Music]
15:08
five get there
15:12
two one no bonus rep this time
15:17
okay recover breathe grab a little drink
15:20
if you need it
15:23
whatever it takes to mean that you can
15:25
work hard when i say go
15:28
we're gonna get our heart rate back up
15:29
with that stance jack
15:31
in three two one
15:34
let's go team whew
15:42
feet together in between jack your feet
15:45
out
15:45
you're aiming to tap that toe
15:51
[Music]
15:53
20 seconds that means we're over halfway
15:57
you've got this
16:01
that's me telling myself ten
16:04
telling me
16:09
speed it up for the last five three
16:12
two one wow
16:17
[Laughter]
16:20
[Music]
16:21
are we warm guys yeah yeah getting salty
16:24
now
16:24
you're working hard yeah toasty toasty
16:27
it's a good word
16:29
it's toasty reverse lunge
16:32
three two one ultimate legs
16:36
bend that back knee back heel is off the
16:39
floor
16:40
front foot firmly planted
16:44
use your arms if that helps you
16:47
pull tight
16:50
you still smile of course
16:56
you're smashing this thanks well done
17:08
five three
17:13
breathe didn't bother
17:16
again
17:20
okay we know you're through the second
17:23
round
17:24
time flies when you're having fun
17:27
indeed this is
17:34
front kick let's go team
17:38
lean back on your kick
17:42
how high can you get your leg might be
17:44
right here
17:45
no pressure just work hard
17:48
oh hello little press in between why not
17:52
we're still working hard
17:53
[Laughter]
17:56
[Music]
17:59
chest all the way down to the floor with
18:00
these two indeed
18:05
ten seconds come up
18:08
get to that recovery earn it
18:11
three two
18:15
bonus no oh no bonus
18:20
you're good guys two down last one one
18:23
to go
18:23
last one empty the tank
18:29
could you do anything to be better than
18:30
the last round i don't know
18:32
oh it's pretty good lunges let's go for
18:35
the last time
18:37
be proud of what you've achieved today
18:47
anyone fancy jumping
18:48
[Music]
18:50
there you go we move as calvin says
18:55
indeed
18:58
come on
19:02
you got 10 seconds
19:04
[Music]
19:09
5.
19:11
[Music]
19:16
breathe great work
19:19
[Music]
19:21
strong legs too strong in your head
19:24
that's a hard bit right
19:26
head strong legs
19:30
squats in four three
19:33
two let's go
19:38
if you want to you can jump from now
19:42
i love that if you want to if you want
19:44
it yeah i'd love it if you did ah here
19:46
we go
19:51
no pressure just work as hard as you can
19:55
and know that you gave it everything
20:00
last 15.
20:06
come on don't give up now five
20:12
two one oh definitely no bonus rep
20:18
yes
20:21
i don't know how we're still laughing
20:24
because we know it's nearly over
20:26
[Music]
20:29
jack scissor in five
20:32
four three two
20:36
one
20:41
come on this is it
20:48
nice and wide with you jack heels down
20:51
strong arms
20:52
we're not puppets come on everything we
20:54
do
20:56
is strong
21:03
[Music]
21:06
ten come on
21:11
three two four
21:16
[Laughter]
21:23
i'm not going to talk much now yeah save
21:26
my energy to smash this
21:30
side lunge in four seconds to your right
21:32
side
21:34
let's go
21:35
[Music]
21:37
go planted get low
21:40
keep your chest up shift that body
21:44
weight
21:45
from one leg to the other
21:50
focus breathe come on
21:55
come on can i get a come on from you as
21:58
well calvin
22:00
come on
22:03
i mean girls in the in the in the
22:05
workouts ten
22:06
seconds
22:10
five
22:14
breathe i've got sweat in my eyes
22:20
yes team halfway done halfway we're
22:23
nearly there
22:29
we're gonna squat down low we're gonna
22:31
jab like our life depends on it
22:33
two one how low can you go
22:36
here's a question
22:41
[Music]
22:44
[Laughter]
22:48
come on get lower if you can
22:51
[Music]
22:59
15 seconds
23:02
[Music]
23:06
10.
23:10
[Music]
23:11
three two
23:30
lunge in three seconds these recoveries
23:34
are going real quick
23:35
let's go
23:44
remember you're stronger than you think
23:51
[Music]
23:53
i'm just making sure still with you i
23:56
was getting told we're with you
23:58
we're with you i trust you
24:01
but occasionally need to check in
24:06
[Music]
24:10
five
24:14
[Music]
24:17
we're nearly there team this is the
24:19
point where you start to feel good
24:21
because you know you've smashed it and
24:23
it's nearly over two minutes left for
24:25
work
24:30
beautiful
24:32
you ready for stance jack indeed let's
24:34
do it
24:35
let's go come on we level up
24:45
bend your knees touch those toes
24:48
test off nail it
24:51
let's take it home guys
25:02
if you're starting to get tired take the
25:05
jump out
25:07
follow calvin but don't quit five
25:11
four three two
25:15
one oh
25:18
yes sir two to go and we're done
25:22
wow amazing effort
25:26
finish strong
25:28
[Music]
25:33
three seconds reverse lunge let's go
25:40
just had an idea oh
25:44
oh yes simpson yes team come on
25:47
option is there for you take it even if
25:50
you do one jump
25:52
just push yourself
26:08
ah five four
26:12
three two one
26:16
no yeah no no
26:19
yeah no more exercise yeah you can
26:26
off therapy front kick are you ready
26:29
team yep yes
26:30
let's go let's go last one yeah last one
26:33
let's go come on let's go let's go let's
26:35
go
26:37
no surprises this is it
26:53
20 seconds of work is all i need from
26:56
you
27:01
[Music]
27:05
up here or chest to floor is available
27:08
for you
27:09
five seconds all the way home
27:12
three bonus rep
27:17
[Music]
27:18
yes boom
27:20
a little bit well done team ah you
27:23
absolutely smashed it
27:25
don't leave me oh sorry
27:28
well done and well done to you too
27:32
thank you so much for joining us today
27:35
for my proteins
27:37
30 minute lower body workout
27:42
we hope to see you again soon
27:49
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