This is a great lower body body weight workout you can literally do anywhere. It focuses on your glutes, but does work your quads some as well.




Walking Lunge w/ Kickback 3 12
Leg Lift Pile (w/o the step and bar like this video has) 3 12
Reverse Lunge w/ Front Kick (w/o the bar, and I kick my foot straight out with foot flexed) 3 (each leg) 10-12
Single Leg Squat w/ Front Tap (I do these on the floor; can lightly hold a chair while learning) 2 (each leg) 12-15
Birddog w/ Crunch 2 (each leg) 12-15

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