Beginner Series | 30 Minute No Equipment Lower Body Workout | Day 1
Welcome to the Beginner Series! This is a 5-day workout program that you will repeat weekly, adding dumbbells, reps, and/or time under tension to jump-start your fitness journey.
The first workout in the Beginner Series is a 30 minute lower body workout. This is a no equipment workout – all you'll need is a mat.
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Take control of this workout and make it your own. If the workout is too challenging then take as many breaks as you need. If it's too easy then you can increase the number of reps for each set, add dumbbells, increase time under tension by doing slower reps and adding pauses or holds, or, do a combination of these things to make the workout more difficult.
The more you repeat this lower body workout the more strength and endurance you will build. Remember that everyone is on their own personal fitness journey so don't ever compare yourself to what others are able to do, or not do. The only person you are in competition with is yourself, so be kind, patient, and proud that you are investing in your body + health.
Bookmark the Beginner Series Playlist and refer to this for workout details: https://youtube.com/playlist?list=PL2NpXBzdtNak9deRrR2veuvxxFJ6fTa7U
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Workout Programs:
💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3
💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge
⏱️ Duration: 30 Minutes + 4 Minute Stretch & Cool Down
🏋️ Equipment: No equipment, just a mat.
⏱️ Intervals: 30 seconds work, 20 seconds rest // Finisher: 30 seconds x4, no rest
Exercises for this 30 minute no equipment lower body workout for beginners:
Squats
Static Lunge R
Static Lunge L
Front to Back Squat Walk
Squats
Static Lunge R
Static Lunge L
Front to Back Squat Walk
In to Out Squats
Curtsy Lunge R
Curtsy Lunge L
Lateral Squat Walk
In to Out Squats
Curtsy Lunge R
Curtsy Lunge L
Lateral Squat Walk
Staggered Squat R
Staggered Squat L
Front to Back Lunge R
Front to Back Lunge L
Staggered Squat R
Staggered Squat L
Front to Back Lunge R
Front to Back Lunge L
Hamstring March
Single Leg Glute Bridge R
Single Leg Glute Bridge L
Kneel to Squat
Hamstring March
Single Leg Glute Bridge R
Single Leg Glute Bridge L
Kneel to Squat
FINISHER
Pop Squats
Cossack Squat
Frog Pumps
Squat Pulses
STRETCH & COOL DOWN
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!