Bodyweight & Home · Bodyweight · Intermediate

Living Room Lower Body & Glute Burn

A quad-burning, glute-activating lower body session that challenges muscular endurance and mobility using explosive bodyweight patterns and eccentric tempo control.

Workout Routine Schedule (4 Movements)

Complete all designated sets with strict tempo and proper joint alignment. Tap the swap button on any exercise to substitute with an alternative equipment variation.

#1

Bodyweight Drop Jump Squat

glutes · body weight · 4 Sets × 12 reps · 45s rest

Drop into a deep quarter-squat upon landing and immediately explode vertically with full ankle extension.

Done Swap

#2

Bodyweight Squatting Row

upper back · body weight · 4 Sets × 12 reps · 45s rest

Hold the bottom squat position while performing horizontal rowing contractions.

Done Swap

#3

Bodyweight Incline Side Plank

abs · body weight · 4 Sets × 30 sec · 30s rest

Stabilize through the lateral hip and gluteus medius while maintaining elevated hips.

Done Swap

#4

3/4 Sit-Up

abs · body weight · 4 Sets × 15 reps · 45s rest

Engage the core to assist in posterior pelvic stabilization between leg sets.

Done Swap