Workout plan
Legs And Glutes Without Weights And Equipment

1

Exercise	Sets	Duration per set Rest
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 Rest
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 Rest
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