Build strong, athletic legs using just your bodyweight.
Duration: 15-20 min | Equipment: None | Level: Beginner
Build strong, athletic legs using just your bodyweight.
Warm-up (3 minutes)
- 30s jogging
- 30 jumping jacks
- 30s arm circles
Main Program
- Wall sit — 3 sets × 12 reps
- Push-up — 3 sets × 10 reps (each leg)
- High knees — 3 sets × 30s hold
- Tricep dip — 3 sets × 15 reps
- Mountain climber — 3 sets × 12 reps
Cool-down
Static stretch all major muscle groups for 30 seconds each.
💡 Tip: Form over reps. A half rep done right beats a sloppy full one every time.
Who is this for?
- Anyone who wants an effective workout without a gym
- People who want strength gains in 30 days
- Anyone wanting to lose fat and build muscle
Next step: Run this program 3× per week for 4 weeks.
