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Most Challenging Program Yet? FB Fit Round 4 is Here!

No Equipment Bodyweight Workout - At Home Core, Butt, and Thighs Workout

18 Min • Core, Lower Body
  • View on YouTube
    • Training Type Cardiovascular, Low Impact, Pilates, Toning
    • Equipment No Equipment
    • Membership Free

    Overview

    This feel-good workout uses a combination of cardio, Pilates, and bodyweight strength movements to strengthen the lower body and core muscles. The workout is very versatile in that it can be made suitable for both beginner and advanced exercisers, depending on how fast you move, the depth of your ranges of motion, and whether or not you add any kind of resistance in the form of dumbbells, resistance bands, or ankle weights.



    These exercises should feel good! That doesn’t mean they shouldn’t feel difficult, or like work, but they shouldn’t cause you any pain (if you do feel pain with any of these movements, stop and talk to your doctor or a physical therapist).

    Make this workout work for you! Especially when you’re working out at home by yourself, you are fully and totally in the driver’s seat. You are responsible for showing up, tuning into your workout and your body, maintaining good form, and managing the proper intensity that is right for you and your body on that particular day. I use the wording “your body on that particular day” because these things are constantly fluctuating, and it’s a worthwhile project to cater to your body’s needs. Also, we’re living through some crazy stressful times. Sometimes that stress can translate to reduced energy, and the need for lighter, more gentle workouts. That doesn't mean you can’t or shouldn’t work hard or push yourself - those aren’t negative things. Essentially, it’s the same message we always share, but it feels more important now than ever—listen to your body, and just be willing to meet your own needs. 

    Watch your inner critic while you move through this workout. Keep your self-talk positive, and be grateful to yourself that you made time for self-care through movement today. 

    About this Workout
    Targets: Butt, thighs, core (abs, obliques, and lower back)
    Benefits: Great for cardiovascular health, muscle tone, coordination, and strength
    Methods: Pilates, cardio, and functional bodyweight movements that build core stability and lower body strength 

    Workout Structure
    No Equipment
    Intervals of 50 Seconds Active, 10 Seconds Rest
    Warm Up and Cool Down not included, but strongly recommended

    Suggested Warm Up
    Suggested Cool Down

    Printable Bodyweight Cardio and Strength Workout: 50 Seconds Active, 10 Seconds Rest
    Standing:
    Pull Down to Opposite Knee + Squat 
    Wood Choppers (half and half)
    Opposite Toe Touch Squat
    Standing Jackknife

    Mat Work:
    Toe Touch Crunch + Leg Drop
    Up And Over Back Bow
    Side Leg Lift + Lift Back
    Other Side
    Hydrant + Rear Leg Lift
    Other Side
    Reverse Bicycle
    Side Plank + Dip + Knee
    Other Side
    Circle Crunch
    Plank + Outside Tap + Center Tap 
    Reclined Oblique Crunch (Alternating)
    Bird Dog Pulses 

    Throw on some comfortable clothes, turn on some music that motivates you, and get ready to move! You're going to love this one.

    Just out of curiosity, tell me what music you’re listening to in the comments below, and let me know what kinds of workouts you would like to see next.