Bodyweight Lower Body Core


Low Impact Lower Body and Core Tabata Workout Tabata Style Low Impact Workout

Video taken from the channel: FitnessBlender


Lower Body and Core Bodyweight Workout Challenge

Video taken from the channel: Luka Hocevar


Intense 10 Minute Full Lower Body “At Home Workout” | GET YOUR CRUTCHES READY!

Video taken from the channel: ScottHermanFitness


20 Min Leg Workout | Glutes, Thighs & Core Bodyweight | Follow Along

Video taken from the channel: Caroline Girvan


No Equipment Leg + Core Workout | Bodyweight Lower Body + Abs Workout

Video taken from the channel: The Live Fit Girl


Bodyweight Leg Workout + Core *Follow Along*

Video taken from the channel: Strength Side


No Equipment Butt and Thigh Workout at Home Bodyweight Lower Body Workout

Video taken from the channel: FitnessBlender

Sean Garner’s Bodyweight Lower Body and Core Burner. 3 to 5 rounds of 30 seconds on, 10 seconds rest. Iso Lunge Knee Driver Right and Left. Ladder In-In-Out-Out.

Side Plank with Leg Raise. The 21 Best Bodyweight Exercises for a Strong Core. Medically reviewed by Daniel Bubnis, M.S., simultaneously raise upper body and lower body while trying to touch fingers to toes. Bodyweight Lower Body + Core An At Home Workout. Workouts.

2020-03-17 | By: Snap Fitness It’s legs and core day, #SNAPNATION! Let’s get after it! Repeat Entire Series 3X.

Set #1. 30 sec per exercise, 2x through each exercise. Bodyweight Squat; Lateral Lunge; Bodyweight Squat; Lateral Lungs; Set #2. Upper Lower Training Plan: Day 1: Lower Body Day 2: Upper Body/Abs Day 3: REST Day 4: Lower Body Day 5: Upper Body/Abs Day 6: REST REPEAT. or Day 1: Lower Body Day 2: Upper Body Day 3: Abs/Cardio Day 4: Lower Body Day 5: Upper Body Day 6: Abs/Cardio REPEAT.

As you can see, the goal is to space out your core workouts but to do them consistently. All you need for these 10 bodyweight core exercises is some space, a few minutes, and a motivated attitude—no suspension trainers, stability balls, ab wheels, or dumbbells necessary. The one apparatus you might want on hand is a foam mat to protect your lower back from whatever firm surface you’ll be doing these exercises on. 30-Minute Lower-Body Strength Workout Get ready for two different types of lunges to work your legs and glutes from every angle.

By Amy Eisinger, M.A., C.P.T. When you’re focusing on bodyweight exercises, you can train abs and obliques more effectively than any other part of the body. With the emphasis in the fitness industry over the last 15 years on functional movement and core training, many athletes already spend a lot of time working the supporting core musculature around the hips, midsection. The 4 Essential Bodyweight Core Exercises hip flexors, upper and lower back. Yes, the abs are included, but they’re no longer where the story ends. I’ve come to view core training in a different way, too.

It’s about building mastery in exercises that demand the abdominal muscles to work with those other muscles. The body should be. You don’t even have to hit the gym to hit every single muscle in your lower body.

There are great bodyweight exercises that will do the trick—targeting your glutes, quads, calves, hamstrings. Here are five effective lower back bodyweight exercises you can do anywhere to ward off LBP. Plank.

Tried and true, nothing enhances core stability like a plank. Start with your elbows positioned directly below your shoulders and walk the feet back one at a time until the body is in a straight line.

List of related literature:

During whole—body exercises, the upper body, core, and lower body all work statically or dynamically throughout the set.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

Take an upper-body bodyweight exercise, such as a push-up or pull-up, and a lower-body bodyweight exercise, such as a lunge or squat, and perform the movements as slowly as you possibly can—it should take at least thirty to sixty seconds to get to the top of one rep and thirty to sixty seconds to return.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

Most people think the core is synonymous with abdominal muscles.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

Lower-body strength training will have positive effects on the core and upper body.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

You can add these hollow-body moves to your warmup or as a core exercise within a total-body workout.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

To perform upper and lower supersets, you do one set with your lower body and one set with your upper body, such as a squat set and then a set of pull-ups, or a set of deadlifts immediately followed by a set of bench presses.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

The Plankis probably the best all­around functional exercise for the core becauseit integrates all the core muscles to hold your body into position.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

The “core” exercises that work these muscle groups are the clean, snatch, and front, back, and jump squat.

“Complete Book of Throws” by L. Jay Silvester, Jay Silvester
from Complete Book of Throws
by L. Jay Silvester, Jay Silvester
Human Kinetics, 2003

Core-strengthening and body-weight-as-resistance exercises include movements like planks, side planks, medicine ball twists, core ball transfers, bridging, lunges, wall sits, and burpees.

“The Athlete’s Guide to Diabetes” by Sheri R. Colberg
from The Athlete’s Guide to Diabetes
by Sheri R. Colberg
Human Kinetics, Incorporated, 2019

Lower Body Body-weight squats: This is a great workout for the core and lower body.

“Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints” by Rob DeStefano, Bryan Kelly, Joseph Hooper
from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints
by Rob DeStefano, Bryan Kelly, Joseph Hooper
Atria Books, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • if anyone was looking for a comment about the results from consistently following this video, I 100% noticed a good change in my butt and thighs. I started this during quarantine and stuck with it and definitely saw results. my butt was fuller and i gained muscle in my thighs. I stopped doing it after a few months and lost all my progress:( I now look how i did before starting this. But that goes to show it did make a difference lol

  • I’ve been into exercise forever and your exercise philosophy is really the best, especially if we want to be fit for a long time (not just shooting-star fit).

  • Just started working out again with FB round 2 and this was definitely challenging! Glad I made it to the end and even did some of the extra credit workout

  • did this as a nighttime recovery workout. My legs were so sore and I was very tired after already having done hiit earlier in the day. Usually do another cardio but figured I could settle for something light. Thanks Fitnessblender. I started my journey with you guys and I will end with you guys <3

  • I tried a few of the low impact workouts and this is my favorite so far. I love how you explain where you should be feeling the burn/stretch in every movement during all the workouts; that really helps to know if I’m doing it correctly. Love you and Kelly together….fitnessblender fan for life! <3

  • Since having discovered your channel my number one goal is to improve my mind muscle connection and that sensation is already kicking in.
    I’ve never dreamed of feeling this kind of sore but it’s great.

  • Another example why prison systems should not spend money on exercise MACHINES. Let’s think about how much money is wasted by prison programs.

  • A few months ago i started doing the five minutes workout then the ten minutes workout and now I’m starting this one, the results are amazing guys i feel physically stronger, more confident and definitely so motivated, just wanted to share this with everyone here, keep going xx.

  • hi so i’m really skinny and have no butt whatsoever, and i want to grow it but i don’t want to lose weight, i want to gain weight instead. will this workout make me lose weight?

  • I just started working out again and my furry trainer (puppy) thinks my mat is a spot for her to lay down and she kept licking my face during the ab portion I forgot how good it feels to workout!

  • It was nice to see that she gets tired too, makes her look human and I feel less guilty about getting tired. No like the other ones where they r like workout machines robots.

  • Thank you Josh. I’ve done this workout 2 times now, and I really like it. It’s a challenge for me where I’m at with my fitness, but already I feel really good and look forward to doing this each week.

  • I’ve been doing this workout for 2 weeks now, 3 times a week with a day break in between and I can already see muscle gain in my legs, specifically my quads. Of course in 2 weeks it’s not a big difference but it’s enough for you to notice. I’m going to continue doing this workout for another 2 weeks and see where it gets me:) Hope this motivated someone

  • I’ve taken a year off of working out (due to injury) and I’ve been using your 20 min videos to get back into it since using my old workouts have been resulting in injuries. My glutes were burning in the beginning. Toward the end I opted to hold rather than pulse since I could barely pulse. I will be sore, but I think it was just the right amount. Thank you!

  • i have asthma and i couldnt do much cardio/ hiit workout without being attack by asthma this workout is great had successfully finish it without having asthma attack thanx!!!

  • I love every movement in this workout, just wondering how many times should it be repeated for a full workout. WHAT DO YOU RECOMMEND?

  • This isnt my main glute workout, but I like to add just a few minute of this one to it at the end:)
    My main thing is all floor work, so its nice to get some squats in, too:D

  • Just tried this tabata workout after injuring my right sacroiliac joint and was pleasantly surprised with the quality of exercises and the entire video.

  • Please wear short shorts so we can see correct leg position. Thanks. Great video. I saw exercises that I have never seen or heard of before. It was very interesting. It helps to see full leg position in videos though

  • Excellent ���� excersises dear loved it a lot…. I haven’t come across like this excersises tutorial on you tube so far…. Handsome ���� guy with fit athletic built body… Great energy �������� Very good keep it up dear… Love you so muchhh

  • I’m going to do this routine(UB,LB, active rest, UB,LB, active rest, rest for 2 months/ until I get results. Here we go: Day 1: ✅ legs were a bit sore the next day but overall pretty easy. Active rest:✅. Rest:✅. Day 2: I struggled with the chest workouts but the rest was intense, but not too much. Day 3: ✅ legs were pretty much a breeze I got my heart rate up tho next week I might do two reps of each instead for faster results. Active Rest:✅ I did some tennis jump rope and abs. I really hope this helps me get my ideal body. Next week I’m going 2 sets.

  • In case anyone wants to write the routine down…

    Warm Up

    First Group
    Side Step Squat
    Hip Raises
    20 Second Squat
    Dead Lift
    -Front Leg Raise (Right)
    -Front Leg Raise (Left)
    -Side Leg Raise (Right)
    -Side Leg Raise (Left)
    -Side Lunge
    -Sumo Squat

    Second Group
    (AB AB 20 on/10 off)
    -Crisscross Crunch
    -Side Hip Raise (Left)
    -Prone Leg Curl
    -Side Hip Raise (Right)
    -Jackknife Crunch
    -Russian Twist

    Cool Down

  • Thanks dude! I’m a Generation X, former Powerlifter and Olympic lifter trying to make the transition. I am a less less physical more spiritual person, now. I feel much better emotionally than I did in my competitive days.. There’s really not much out there about transitioning. Thank you.


  • I’m training with you while stuck at home cause of coronavirus situation:) Thanks for sharing such great routines with the world!! Cheers from Spain

  • I started working out during my lunch a few weeks ago. I can honestly say the first day I couldn’t even get through half these workouts and I was SO sore the following day ��. Now I do 2 rounds of this video and my legs and butt are starting to look amazing, mainly the back of my legs. Thanks for sharing ����

  • Guys becareful!
    The whole workout is good except for the begining,it is a very wrong actually should start with an exercise that kinda warms you up,making you prepared for the rest of the exercises.but this one is the hardest exercise at the begining.

  • Dude, I have two torn mcls, and they havebadly impacted all the other joints in my lower body. I’ve been trying to figure out a way to strengthen my pelvis, quads, etc., with my limited ability, and I’ve been struggling. I’m glad I found your channel, this looks like it’s perfectly matched for my needs.

  • Can I say, as a middle aged man with ADD, I love the fact that you just jump into it. You have great videos for us martial artist.

  • I’ve been working out with Fitness Blender for a few months now, and I always come back to this video. I love it! I bought ankle weights specifically for the Pilates section, and WOW what a difference. FB is helping me achieve my fitness goals in a realistic way, and I can’t thank them enough!

  • Your videos are excellent man thanks so much for them! They’re really helping me get into more mobility and ‘movement’-based stuff!

  • Been doing this for a couple of months and still pouring sweat after one round, not to mention 2. With 10 years of back pain and a new baby this has been a game changer for body control and strong pain-free movement. Maybe the best 10 minute workout I’ve ever done, and the reason I’m subscribed. Thank you for this!

  • Great video! Just had a Meniscus operation, so I’m looking for alternative ways to train my legs and core, and this is just what I was looking for. Keep up the great work! Much respect from Germany.

  • you just so easily glide thru ether, brother… what u are doing….i gotta get this fleshy suit back in shape especially my skinny cellulite legs….gonna do this one for sure…

  • just did t first time, nice and gentle, room for improvement☺️i’ll be doing this from now on regularly to support my ankle recovery��������‼

  • I love these kinds of workouts for those days where I need a little recovery. Got into a slight sweat throughout the whole workout and it’s a nice feeling to have done something on those days where you don’t push youself to your limits.

  • That was a GREAT work out. I have been looking for exercises to strengthen my core and hips, so I can run again, and not reinsure myself. Thank you for your energy that you put into this. Blessings.

  • I’ve been working out with these guys for three years (I’ve lost 8 pounds and much still remains to be done) and all I can say is that they’re the most motivational and wonderful couple on the internet. Can someone tell me what’s wrong with her body? What happened? I think she’s always beautiful. She’s my inspiration! ��

  • Been doing this workout every other day for the past 2 weeks and I’m still sore the next day, I wonder when my body is going to get used to it.

  • This was a challenge! That side plank leg left….ouchie! Really enjoyed this workout. Thank you for not jumping too…Very cute outfit btw 😉 I am subscribed and look forward to more great workouts!

  • Wow my dearest Caroline and I had thought to devote my morning to some jogging, I am definately having second thoughts after this dynamite workout loved it, love to you ♥️

  • Went for a jog and complete this session…legs were on fire… Had to walk back home…. Then I wish i had driven to the park…lol…. Not complaining was a great workout to start my week������ keep it coming @ Caroline great work out���� thanks

  • Great workout tbh. I’ve started doing this a few times as well as some other things to make it harder. Now instead of multiple times, I am doing it at.5 playback speed to make it harder, my goal is.25 by 2021! Thanks for the video!

  • I’ve got runner’s knee and that long stance split squad really worked that muscle in pain. Could someone let me know what the name of whatever would be stretched in my knee through this? I’d like to look up more about treating this issue.

  • As a whole workout I did it twice (and hesitate to go to a third round!). Doing it once is good to warm up before a lower body session.

  • Imagine if the camera guy told that he forgot to record

    Btw awesome workout ��️‍♂️
    My entire lower body is literally hot ��
    And you don’t wanna walk down the stairs….

  • man i have done 3 videos so far and all dont have me breaking a sweat apart from the black guy leg workout, not obi vincent butt all in all this was a good warmup

  • Really digging your follow alongs. The ones I’ve done have been challenging but not crazy hard. And I love that they work not only on strength but also flexibility/range of motion, something I really need to improve on. Your calm tone and positivity are great motivators for me. Thank you!

  • Did this workout without stopping in the middle after a 5k run. I feel so proud:’) Also, does this workout make the butt bigger? I don’t want to make mine any more bigger than it already is.

  • Searching the web for a lower workout with maximum results saw M Rosa from Anabolic and I knew instantly this was a nonsense workout. Scott great workout adding this to my weekly routine.

  • Hey guys! Thanks for all the no equipment workouts! I do this workout as a circuit 3 rounds with a minute or two rest in-between! A good sub for anyone freaking out without weights!
    Also, for a harder workout add Bulgarian split squats in-between the 3 sets!

  • I just discovered this workout minutes ago and it seems to be pretty interesting.
    I only did a few of these exercises for now, but at the squat to kneeling exercise I discovered something near the upper part of my ankles hurting. Do you have any tips for that?

  • They look so toned that every single of their muscles seem to want to get away from each other lol

    Great video btw, really good exercises.

  • I just finished the 9 week insanity programme and I have to say, this wasn’t very difficult

    Saying that. I’ll reserve judgment for the morning and base in on the aches and pains ��

  • I must say, the way you explain each exercise and mention the point of stretch is amazing! Really appreciate your honest coaching.

  • Hey Scott, tried the circuit last week with 30-30secs time lap…but today did it as demonstrated and completed the circuit! My legs are on fire ��

  • that last exercise is just normal sitting for us asians. it’s called the asian squat. seeing anabolic aliens struggle to hold that position lmao

  • i love fitness blender ever since i found them and i am still sticking with them even tho there are many youtuber doing this kinda thing…

  • Hi! This is GREAT! I do the 25 minutes cardio kickboxing + this one I think it is a good combination! I do plank pose and some abs + push ups and then stretching….THANKS FITNESS BLENDER, this workout makes me feel happy and I stay fit:)

  • Thank you for posting this workout:D. I needed a light workout for my sore thighs I got from hiit(which happened because I ate candy before I did it-bad idea)

  • I’m 15, 5’4, and 155lbs. Tryna lose some weight lol.
    Currently I’m doing this vid on Tuesdays for lower body, and on mondays upper body, wednesday cardio, thursday chose a part and do that part, like abs or arms friday cardio or skip Friday and do Saturday cardio.
    Wish me luck!

  • Thanks Daniel. Good low impact workout for my age, 68. Although I do not have enough flexibility, I will keep doing this workout. Saludos de México. GOD bless you!!!!!

  • Jump Squats 1:15
    Lunges 2:15
    Single-Leg Hip Thrust 3:15
    Stiff-Leg Deadlift 5:15
    Calf Raises 6:15
    Air Squats 7:15
    Side-Lunges 8:15
    Hamstring Heel Curl 9:15
    Squat Hold 10:15

  • M trying this workout and really nice n effective. But pls let me know that if I want to loose my hips and thighs is it the right one I am doing?

  • Limited range of movement for me, lots of knee bends and breaks in between. That prone leg curl! Could not lift my thighs up off the ground! My arms also always hurt when doing the side hip lifts. Still a good workout!

  • FitnessBlender has THE best at home workouts. Love the white screen too. It makes it much easier to follow the moves and correct your form if necessary. Lifesaver during this time and I will continue it after.

  • Thanks for this and all your workouts. Had some back and neck issues recently and your low impact exercises have been perfect for getting back into an exercise routine.

  • I’ve been doing false starts for the FB Fit 8 Week Fat Loss program for too damn long. Hopefully now I’ve done this workout, got it out the way, and can finally do some other workouts instead! XD

  • Hi,Josh. Training hard for years and losing ability to do splits etc.,I can’t thank you enough for all your kind work here for free. Just committing your routines regularly (love it during the lockdown,no excuses to look after myself after spending dats in the office). My back pain has disappeared,as I have strengthened my mid glutes and gave enough time for flexibility and mobility,just following your approach. Of course,I love my TRX etc,but Im at much higher level in my training,so much freedom in movement and mobility…I can’t thank you enough. On top of it,I don’t think that I’ll be returning to the gym at all,seeing the result and we are also purchasing one of your programs,which is absolutely excellent and a must have for anyone. I’m not huge fan of joggingI believe,it’s destroying the joints etc,but my occasional sprinting is after improving-I guess,ankle and hip mobility has been improved drastically. Keep it up!

  • I’ve been doing this workout for about a month now everyday with no breaks, i just want to say it’s worth it! I see a big difference (i didn’t go on any diet just to clarify) It gets easier with time:) Good luck!

  • If you like this… I have some other leg routines you will enjoy ��
    Beginner Leg Workout:
    Advanced Leg Workout:

  • Either these videos have amazingly stealthy editing, or this guy is amazing at doing this all in one take. Either way I’m impressed. When I did this workout first a few days ago I was sore ever since. I really must not have used those muscles in a very long time. And it all feels really great!

  • Great workout and GREAT COOL DOWN! Sometimes after a workout one does not feel like coming up from that mat XD This one was perfect.

  • I genuinely was expecting a better burn. I did alot of heavy squatting in the gym and now I’m getting a hard time getting a decent burn for my legs

  • The leg part was easier than most (even low impact) HIIT/Tabata workouts I’ve done. Didn’t raise my heart rate much. The abs section was harder (for me). The trainer has a gentle, accessible style-I think this would be great for beginners. Nice, thorough cool down.

  • I was trying to find a new leg workout and I did this one and it wasnt what I expected. I didnt get tired, sore, or feel any burn.

  • Oh my goodness this felt SO GOOD!:D I do a lot of Fitness Blenders exercises (and other fitness channels on YouTube) but I really appreciated how this one really stretched me out for the day:) Thanks Guys!

  • Workout complete:)

    I ate cake earlier, after dinner, a few hours later I did this workout and it made me sweat. I like that it’s low impact.

    Thank you for making these videos.

  • How can I improve my range of motion with the Side Leg Raise? I can’t go very far with side leg raise exercises at all… Also yoga doesn’t seem to help improve that range of motion.

  • Guys, this routine is spectacular! Wear some months performing their routines and is the first time I finish one, and I weigh 135 lbs and I find it hard to do some exercises, but this routine helped me too, thank you very much for helping us improve our lifestyle, please they keep uploading videos like this are sensational! Greetings!