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Moderate Workout

Strength Training

Moderate   18 minutes

Target Areas: Lower Body

Equipment: Exercise Mat

Simran S
 		    Added By Simran S
Strength Training
Tags
Bodyweight Workouts Lower Body Workouts

Exercises

Set 1: 1 round
Prisoner Squats
Prisoner Squats
20 reps
Kneeling Push-Ups
Kneeling Push-Ups
20 reps
Lunges
Lunges
40 reps
Sumo Squats
Sumo Squats
30 seconds
Superman Planks
Superman Planks
30 seconds
Rest
Rest
1 minute
High-Plank and Knee Draw
High-Plank and Knee Draw
20 reps
Knee Hugs
Knee Hugs
20 reps
Child's Pose
Child's Pose
20 seconds

Set 2: 1 round
Prisoner Squats
Prisoner Squats
15 reps
Kneeling Push-Ups
Kneeling Push-Ups
15 reps
Lunges
Lunges
30 reps
Sumo Squats
Sumo Squats
20 seconds
Superman Planks
Superman Planks
20 seconds
Rest
Rest
1 minute
High-Plank and Knee Draw
High-Plank and Knee Draw
15 reps
Knee Hugs
Knee Hugs
15 reps
Child's Pose
Child's Pose
20 seconds

Set 3: 1 round
Prisoner Squats
Prisoner Squats
10 reps
Kneeling Push-Ups
Kneeling Push-Ups
10 reps
Lunges
Lunges
20 reps
Sumo Squats
Sumo Squats
20 seconds
Superman Planks
Superman Planks
20 seconds
Rest
Rest
1 minute
High-Plank and Knee Draw
High-Plank and Knee Draw
10 reps
Knee Hugs
Knee Hugs
10 reps
Child's Pose
Child's Pose
20 seconds

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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