Hey Jolt
Hey Jolt

Lower Body Hottie

Level: Beginner
Time: 15 mins
Equipment needed: None

Did you know you can fire up your legs in the comfort of your own home? Well, this is the perfect weight-free leg workout to get you started.

Who needs fancy equipment when you have all you need to blast your lower body without weights in your living room? You're gonna want to turn up your favorite playlist for this one. It's a burner!

Lower Body Hottie

Level: Beginner
Time: 15 mins
Equipment needed: None

Did you know you can fire up your legs in the comfort of your own home? Well, this is the perfect weight-free leg workout to get you started.

Who needs fancy equipment when you have all you need to blast your lower body without weights in your living room? You're gonna want to turn up your favorite playlist for this one. It's a burner!


Workout Overview

Prisoner Squat

Prisoner Squat
20 reps


Bodyweight Reverse Lunge

Bodyweight Reverse Lunge
20 reps


Plank with Leg Lift

Plank with Leg Lift
20 reps


Glute Bridge

Glute Bridge
20 reps // Rest 30 sec after exercise


Prisoner Squat

Prisoner Squat
20 reps


Bodyweight Reverse Lunge

Bodyweight Reverse Lunge
20 reps


Plank with Leg Lift

Plank with Leg Lift
20 reps


Glute Bridge

Glute Bridge
20 reps // Rest 30 sec after exercise


Prisoner Squat

Prisoner Squat
20 reps


Bodyweight Reverse Lunge

Bodyweight Reverse Lunge
20 reps


Plank with Leg Lift

Plank with Leg Lift
20 reps


Glute Bridge

Glute Bridge
20 reps // Rest 30 sec after exercise


Prisoner Squat

Prisoner Squat
20 reps


Bodyweight Reverse Lunge

Bodyweight Reverse Lunge
20 reps


Plank with Leg Lift

Plank with Leg Lift
20 reps


Glute Bridge

Glute Bridge
20 reps // Rest 30 sec after exercise


Prisoner Squat

Prisoner Squat
20 reps


Bodyweight Reverse Lunge

Bodyweight Reverse Lunge
20 reps


Plank with Leg Lift

Plank with Leg Lift
20 reps


Glute Bridge

Glute Bridge
20 reps // Rest 30 sec after exercise



Workout Overview

Prisoner Squat
Prisoner Squat

20 reps


Bodyweight Reverse Lunge
Bodyweight Reverse Lunge

20 reps


Plank with Leg Lift
Plank with Leg Lift

20 reps


Glute Bridge
Glute Bridge

20 reps // Rest 30 sec after exercise


Prisoner Squat
Prisoner Squat

20 reps


Bodyweight Reverse Lunge
Bodyweight Reverse Lunge

20 reps


Plank with Leg Lift
Plank with Leg Lift

20 reps


Glute Bridge
Glute Bridge

20 reps // Rest 30 sec after exercise


Prisoner Squat
Prisoner Squat

20 reps


Bodyweight Reverse Lunge
Bodyweight Reverse Lunge

20 reps


Plank with Leg Lift
Plank with Leg Lift

20 reps


Glute Bridge
Glute Bridge

20 reps // Rest 30 sec after exercise


Prisoner Squat
Prisoner Squat

20 reps


Bodyweight Reverse Lunge
Bodyweight Reverse Lunge

20 reps


Plank with Leg Lift
Plank with Leg Lift

20 reps


Glute Bridge
Glute Bridge

20 reps // Rest 30 sec after exercise


Prisoner Squat
Prisoner Squat

20 reps


Bodyweight Reverse Lunge
Bodyweight Reverse Lunge

20 reps


Plank with Leg Lift
Plank with Leg Lift

20 reps


Glute Bridge
Glute Bridge

20 reps // Rest 30 sec after exercise


Start Workout

1. Prisoner Squat

Rep Count: 20 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off by standing up straight with wide feet and your hands behind your head. 2.) Slowly lower your body in a controlled squat, extending your hips and knees feeling a stretch in your thighs and glutes. 3.) Return back to the starting position and repeat for as many reps and sets as desired.


2. Bodyweight Reverse Lunge

Rep Count: 20 reps
Main Muscle Group: Lower Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position. 2. Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral. 3. After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.


3. Plank with Leg Lift

Rep Count: 20 reps
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

1. Begin in a Plank position. 2. Lift your right leg, then lower it to the floor. 3. Lift your left leg, then lower it to the floor.


4. Glute Bridge

Rep Count: 20 reps
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The bridge exercise is a great exercise to help build and maintain core strength Steps : 1.) Start off lying on your back with your knees bent and your feet flat on the floor. 2.) Lift up your hips off the floor as you draw your abs in and keep your glutes tight. 3.) Hold the position for a count then return back to the start. 4.) Repeat for as many sets as desired.


5. Prisoner Squat

Rep Count: 20 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off by standing up straight with wide feet and your hands behind your head. 2.) Slowly lower your body in a controlled squat, extending your hips and knees feeling a stretch in your thighs and glutes. 3.) Return back to the starting position and repeat for as many reps and sets as desired.


6. Bodyweight Reverse Lunge

Rep Count: 20 reps
Main Muscle Group: Lower Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position. 2. Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral. 3. After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.


7. Plank with Leg Lift

Rep Count: 20 reps
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

1. Begin in a Plank position. 2. Lift your right leg, then lower it to the floor. 3. Lift your left leg, then lower it to the floor.


8. Glute Bridge

Rep Count: 20 reps
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The bridge exercise is a great exercise to help build and maintain core strength Steps : 1.) Start off lying on your back with your knees bent and your feet flat on the floor. 2.) Lift up your hips off the floor as you draw your abs in and keep your glutes tight. 3.) Hold the position for a count then return back to the start. 4.) Repeat for as many sets as desired.


9. Prisoner Squat

Rep Count: 20 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off by standing up straight with wide feet and your hands behind your head. 2.) Slowly lower your body in a controlled squat, extending your hips and knees feeling a stretch in your thighs and glutes. 3.) Return back to the starting position and repeat for as many reps and sets as desired.


10. Bodyweight Reverse Lunge

Rep Count: 20 reps
Main Muscle Group: Lower Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position. 2. Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral. 3. After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.


11. Plank with Leg Lift

Rep Count: 20 reps
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

1. Begin in a Plank position. 2. Lift your right leg, then lower it to the floor. 3. Lift your left leg, then lower it to the floor.


12. Glute Bridge

Rep Count: 20 reps
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The bridge exercise is a great exercise to help build and maintain core strength Steps : 1.) Start off lying on your back with your knees bent and your feet flat on the floor. 2.) Lift up your hips off the floor as you draw your abs in and keep your glutes tight. 3.) Hold the position for a count then return back to the start. 4.) Repeat for as many sets as desired.


13. Prisoner Squat

Rep Count: 20 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off by standing up straight with wide feet and your hands behind your head. 2.) Slowly lower your body in a controlled squat, extending your hips and knees feeling a stretch in your thighs and glutes. 3.) Return back to the starting position and repeat for as many reps and sets as desired.


14. Bodyweight Reverse Lunge

Rep Count: 20 reps
Main Muscle Group: Lower Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position. 2. Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral. 3. After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.


15. Plank with Leg Lift

Rep Count: 20 reps
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

1. Begin in a Plank position. 2. Lift your right leg, then lower it to the floor. 3. Lift your left leg, then lower it to the floor.


16. Glute Bridge

Rep Count: 20 reps
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The bridge exercise is a great exercise to help build and maintain core strength Steps : 1.) Start off lying on your back with your knees bent and your feet flat on the floor. 2.) Lift up your hips off the floor as you draw your abs in and keep your glutes tight. 3.) Hold the position for a count then return back to the start. 4.) Repeat for as many sets as desired.


17. Prisoner Squat

Rep Count: 20 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off by standing up straight with wide feet and your hands behind your head. 2.) Slowly lower your body in a controlled squat, extending your hips and knees feeling a stretch in your thighs and glutes. 3.) Return back to the starting position and repeat for as many reps and sets as desired.


18. Bodyweight Reverse Lunge

Rep Count: 20 reps
Main Muscle Group: Lower Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position. 2. Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral. 3. After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.


19. Plank with Leg Lift

Rep Count: 20 reps
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

1. Begin in a Plank position. 2. Lift your right leg, then lower it to the floor. 3. Lift your left leg, then lower it to the floor.


20. Glute Bridge

Rep Count: 20 reps
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The bridge exercise is a great exercise to help build and maintain core strength Steps : 1.) Start off lying on your back with your knees bent and your feet flat on the floor. 2.) Lift up your hips off the floor as you draw your abs in and keep your glutes tight. 3.) Hold the position for a count then return back to the start. 4.) Repeat for as many sets as desired.