Legs and Core Muscle Building Workout

An intermediate bodyweight workout designed to build muscle in the legs and core without the use of any equipment. Perfect for those who want to strengthen their lower body and core while maintaining a quick pace.

legs

core

muscle building

bodyweight

intermediate workout

Legs

Core

intermediate

none

muscle

5/23/2025•0 views•intermediate•45 min

Squats

Details

Sets

Reps

10-15

Rest

60s

Equipment

none

Form Instructions

Stand with your feet shoulder-width apart.

Keep your chest up and back straight as you push your hips back.

Lower your body until your thighs are parallel to the ground.

Push through your heels to return to the starting position.

Lunges

Details

Sets

Reps

10-12 each leg

Rest

60s

Equipment

none

Form Instructions

Stand upright with feet together.

Step forward with one leg and lower your hips until both knees are at approximately a 90-degree angle.

Make sure your front knee is directly above your ankle.

Push back to the starting position and switch legs.

Glute Bridges

Details

Sets

Reps

12-15

Rest

60s

Equipment

none

Form Instructions

Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

Tighten your core and push through your heels to lift your hips towards the ceiling.

Hold at the top for a moment, squeezing your glutes, then lower back down.

Plank

Details

Sets

Reps

30-45 seconds

Rest

60s

Equipment

none

Form Instructions

Lie face down on the floor, then lift your body off the ground using your forearms and toes.

Keep your body in a straight line from head to heels.

Engage your core and avoid letting your hips sag or rise.

Side Lunges

Details

Sets

Reps

10-12 each side

Rest

60s

Equipment

none

Form Instructions

Stand with your feet together.

Take a big step to the right, bending your right knee while keeping your left leg straight.

Push back to the starting position and repeat on the left side.

Mountain Climbers

Details

Sets

Reps

30 seconds

Rest

60s

Equipment

none

Form Instructions

Start in a plank position with your hands shoulder-width apart.

Quickly drive one knee toward your chest and then switch legs in a running motion.

Keep your core engaged throughout the movement.

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