Workout plan
Abs, Butt And Thighs Workout Without Weights And Equipment

1

Exercise	Sets	Duration per set Rest
Lunge	4✕	12-16 rep.
Mountain Climber	3✕	12-14 rep.
Frog Squat	3✕	12-16 rep.
Straight Arm Plank With Hip Extension	3✕	12 rep.
Glute Bridge With Thigh Squeeze	3✕	8-10 rep.
Plank With Leg Sweep / Rotational Mountain Climber	3✕	12 rep.
Frog Sit-Up / Butterfly Crunch	4✕	12 rep.
Bent Knee Leg Raise, Lying	3✕	12 rep.

2

Exercise	Sets	Duration per set Rest
Air Squat	4✕	12-14 rep.
Leg Extension, Lying	3✕	14-16 rep.
Wall Sit	3✕	20-80 s
Kneeling Squat	3✕	14-16 rep.
Plank Jumping Jacks	3✕	12-16 rep.
Side Star Plank	3✕	20-30 s
Leg Raise, Lying	3✕	12 rep.

3

Exercise	Sets	Duration per set Rest
High Knees in Place	3✕	10 s
Prisoner Squat	4✕	12 rep.
Squat Thrust	4✕	20 s
Glute Bridge	3✕	20 s
Bird Dog	2✕	12 rep.
Straight Arm Plank With Side Hip Abduction	2✕	12 rep.
Crunch	4✕	15 rep.
Reverse Crunch	4✕	15 rep.

4

Exercise	Sets	Duration per set Rest
Fire Feet	3✕	16 rep.
Side Jumps	4✕	12 rep.
Prisoner Squat	3✕	10 rep.
Bent Over Balance Touch, One-Legged	4✕	8 rep.
Heel Beats	3✕	8 rep.
Leg Extension, Lying	3✕	14 rep.
Dead Bugs	3✕	10 rep.
Side Reach / Foot to Foot Crunch	4✕	10 rep.

5

Exercise	Sets	Duration per set Rest
Squat	3✕	10 rep.
Reverse Lunge	4✕	10 rep.
Jump, One-Legged	4✕	10 rep.
Straight Arm Glute Bridge	3✕	10 rep.
Hip Raise / Pulse Up	3✕	8 rep.
Plank Mogul Jumps	4✕	10 rep.
Side Plank	4✕	10 s

6

Exercise	Sets	Duration per set Rest
Lunge	4✕	10 rep.
Fire Feet	3✕	20 s
Leg Extension, Lying	3✕	16 rep.
Leg Whip	3✕	8 rep.
Donkey Kick	3✕	10 rep.
Deck Squat	4✕	10 rep.
Windmill	3✕	10 rep.
Leg Raise, Lying	3✕	12 rep.

7

Exercise	Sets	Duration per set Rest
Squat	3✕	10 rep.
Wrestler Squat	4✕	12 rep.
Calf Raise, Standing	3✕	12 rep.
Hip Adduction, Lying	4✕	10 rep.
Heel Beats	3✕	10 rep.
Reverse Crunch	3✕	12 rep.
Russian Twist	3✕	10 rep.
Scissor Kick	3✕	14 rep.

8

Exercise	Sets	Duration per set Rest
Reverse Lunge	3✕	10 rep.
Jump, One-Legged	4✕	10 rep.
Squat Jacks	3✕	12 rep.
Squat On Tiptoes	3✕	8 rep.
Side Kick, Lying	4✕	10 rep.
Superman / Superwoman	3✕	20 s
Bird Dog	3✕	12 rep.
Diagonal Crunch	4✕	12 rep.

9

Exercise	Sets	Duration per set Rest
Deck Squat	3✕	12 rep.
Jump, One-Legged	4✕	10 rep.
Frog Squat	3✕	10 rep.
Calf Raise, One-Legged, Standing	4✕	10 rep.
Side Leg Raise, Lying	3✕	12 rep.
Plank With Leg Raise	3✕	20 s
Dead Bugs	4✕	12 rep.
Oblique Crunch	1✕	10 rep.

10

Exercise	Sets	Duration per set Rest
Jumping Jacks	3✕	20 s
Lunge Split Jump	3✕	10 rep.
Prisoner Squat	4✕	10 rep.
High Knees in Place	3✕	20 s
Calf Raise, Lying	3✕	12 rep.
Plank With Leg Raise	3✕	20 s
Dead Bugs	4✕	16 rep.

11

Exercise	Sets	Duration per set Rest
Air Squat	4✕	10 rep.
180 Jump Squat	3✕	12 rep.
Squat Thrust	3✕	8 rep.
Bent Over Balance Touch, One-Legged	3✕	10 rep.
Mountain Climber	3✕	12 rep.
Lower Body Russian Twist / Windshield Wiper	3✕	10 rep.
Toe Touch Crunch	4✕	12 rep.
Side Plank	4✕	16 s

12

Exercise	Sets	Duration per set Rest
Lunge	3✕	10 rep.
Jump Squat	3✕	12 rep.
Sumo Squat	3✕	10 rep.
Skater Hops	4✕	10 rep.
Glute Bridge	3✕	20 s
Leaning Camel	3✕	10 rep.
Plank With Leg Raise	3✕	20 s
Sit Outs	3✕	10 rep.

13

Exercise	Sets	Duration per set Rest
Side Jumps	4✕	12 rep.
Lunge On Tiptoes	3✕	8 rep.
Frog Squat	4✕	10 rep.
Side Lunge	3✕	8 rep.
Donkey Kick	3✕	8 rep.
Superman / Superwoman	3✕	10 rep.
Straight Arm Plank With Alternating Arm And Leg Raise	3✕	8 rep.
Crunch With Lifted Legs	4✕	12 rep.

14

Exercise	Sets	Duration per set Rest
Squat	3✕	10 rep.
Leg Extension, Lying	4✕	18 rep.
Mountain Climber	3✕	12 rep.
Side Double-Leg Raise, Lying	4✕	10 rep.
Reverse Plank	3✕	20 s
Plank Jumping Jacks	3✕	20 s
Reverse Crunch	3✕	12 rep.
Diagonal Crunch	3✕	12 rep.

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