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30 Minute Lower Body Workout | No Equipment | Myprotein
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Feb 12, 2025
This intense lower body workout will get your quads and glutes fired up with no equipment necessary. This 30-minute home workout led by personal trainer & online coach, Simone Farrington, will push you to your limits and have you feeling the burn in no time at all. Using a mixture of static and explosive movement, she targets all your lower body muscles in challenging circuits. Don’t have weights? Don’t worry, you can still get a sweat on with this strengthening session. #noequipmentworkout #lowerbodyworkout #glutesworkout #Myprotein ** Subscribe to our channel: https://www.youtube.com/user/MyproteinUK?sub_confirmation=1 At Myprotein it’s our mission to #FuelYourAmbition and push you forwards on your #ForeverFit journey. We’re here for active men and women who want to invest in themselves mentally and physically — for the long run. Only expert-backed advice. No quick fixes — just the facts. Subscribe to our channel: https://www.youtube.com/user/MyproteinUK Shop Myprotein https://www.myprotein.com/
View Video Transcript
0:00
hi i'm sam and today we're going to be
0:02
doing a 30 minute lower body workout
0:05
all that you need is yourself and a
0:07
little bit of written determination
0:09
here i've got calvin who'll be doing the
0:12
beginner's version so take that option
0:13
if you need it
0:14
and mark well you're gonna be smashing
0:16
it
0:18
all right team we have got nine
0:21
exercises
0:22
40 seconds on 20 seconds off three times
0:26
all i want from you is for you to give
0:28
it your best
0:31
we're going to start with lunges forward
0:34
lunges
0:35
ready team
0:37
[Music]
0:39
your back heel is lifted weight into
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your front heel
0:43
chest up good core tight
0:47
use your arms if you need for support
0:51
great start you are over halfway
1:07
last five seconds and then we're gonna
1:09
take it into squats okay join me
1:13
a little break
1:18
i'm feeling warm already
1:23
all right feet just a little bit wider
1:24
than your hips
1:28
we go in three two
1:31
one all the way down and up
1:35
control it wait until your heels
1:43
[Music]
1:47
great work
1:51
we've got this
1:56
[Music]
2:01
last 10 seconds give me as many reps as
2:03
you can
2:07
five in that recovery
2:13
breathe now i'm warm
2:19
you can still smile though right
2:23
[Laughter]
2:27
five seconds are going to go into a jack
2:29
and then a scissor
2:31
jack scissor don't jump okay
2:34
just taking a step let's go
2:40
if this is too complicated
2:43
and you can't get your arms and legs
2:45
right just stay
2:47
with a jack option to take the jump out
2:51
just like this
2:53
[Music]
2:56
i'm trying to be in sync with you easier
3:00
said than done
3:01
great work are you working hard
3:04
are you having fun that's all that
3:06
matters for the last
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five four three two
3:11
one i'm breathing that's the closest
3:15
that we're getting to a night out
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for a long time
3:20
breathe take this you've earned it you
3:22
should need it
3:24
in five seconds we're gonna take it into
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a side lunge
3:27
that's your right side first and you're
3:29
left
3:30
in three two let's go team
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nice wide step shift your body weight
3:38
keep your chest up
3:42
this should allow you to get your breath
3:45
back
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just a little bit
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really focus as low as you can
3:54
[Music]
3:55
keep that foot planted
3:58
to the ground last ten
4:03
all the way
4:07
[Music]
4:09
three two one
4:13
great work little rest shake it out
4:16
how are we doing good doing it a little
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bit now
4:21
round one of three
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legs are awake
4:28
five seconds you're gonna hold a low
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squat
4:32
forward jabs join me
4:35
[Music]
4:38
as low as you can
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straight forward like you mean it
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show me you mean it mark show me
4:50
actions speak louder than words show me
4:52
what you've got
4:54
chest up suck your belly in
4:58
i was gonna say abs i don't own them not
5:00
quite yet but that's what we're working
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on
5:05
five seconds come on can you get that
5:08
little bit lower
5:09
push yourself three two
5:12
one whoa good work
5:16
[Music]
5:25
get your breath back hopefully you lost
5:27
your breath just a little bit
5:28
courtesy lunges in one
5:33
let's go
5:38
front foot planted keep your chest up
5:45
great work
5:47
[Music]
5:50
there's a heavy breathing started now
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it's starting it's awesome
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it started in the lunges we mean
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business
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10 seconds stay strong this is where you
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get results
6:07
come on focus three
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give me one more three
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great you're doing a great job you're
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doing a great job thank you
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don't feel like i'm not
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in five seconds you're gonna join me in
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a stance jerk
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or not we're gonna take the jumping up
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we're here
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hands up to your chest opposite hand to
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foot let's go team
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[Music]
6:42
bend your knees when you go down feet
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together when we come up
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not any part of this should be easy
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you should be hot you should be out of
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breath
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[Music]
6:56
come on
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[Music]
7:00
great work both of you
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all of you
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last five
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[Music]
7:10
two one
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now that is what i am talking about
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that's what we're here for right that
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burn
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feels like we're really doing something
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we're nearly through one full round and
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you're killing it
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reverse lunges in two
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one
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take that step back back heel is lifted
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weight is in your front heel don't rush
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it
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get control feel it
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ten seconds
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all the way three
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two breathe
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one more and that's through our whole
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round
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the fun stuff this this is the fun stuff
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all right watching me half baby front
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don't join me yet body weight down
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track your feet back back up kick
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do the same on the other side let's go
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don't jump just step
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option is right with calvin
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[Music]
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kick as high as you can with that kick
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really get your heart rate up
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good work
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12 seconds show me what you're made of
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five three
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breathe
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got punching and kicking today and high
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five but i think you should shave your
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energy
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one down two rounds to go let's go okay
9:27
that was a practice round
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now you know what's coming practice
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round
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all right back to lunges
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if you're feeling really warm and you
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want to work a little bit harder
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your option is to jump this
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look at
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let's go let's go set the bar i'm with
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you oh yeah
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15 seconds do not give up
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whether you're stepping or you're
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jumping you're working
10:07
last five four three
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two three
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now we've turned it up a notch how was
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that
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working hard it was hard get ready for
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squats
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how can we progress a squat
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a back flip a back slam
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we get off the ground let's go
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[Music]
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in the last 15 seconds mark and i are
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gonna jump
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aren't we mark i've been told so yeah
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are you laughing
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if you want to join us let's go
11:01
try and land as soft as you can
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use your arms to power you off the floor
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you've only got five seconds
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[Music]
11:16
okay it's working
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it's working it's working it's not
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twerking it's working
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it's working
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five seconds jack scissor
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or just a jack or the step let's go
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see aim in here opposite arm
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opposite leg
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if that's too tough
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good old-fashioned star jumps
11:51
heels it down
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keep smiling good work come on
11:58
stay with me 15 seconds
12:01
to make a difference to your fitness
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[Music]
12:08
five
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two one oh breathe
12:17
and that's something called a workout
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right how's your legs doing you're
12:20
feeling it i'm feeling wearing my
12:22
enemies
12:27
oh yes of course of course of course
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side lunge let's go
12:38
breathe whatever you do don't hold your
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breath it won't end well
12:49
great work i know you're killing it i
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can tell
13:05
[Music]
13:08
five get to that recovery
13:12
two one more
13:15
did i do one for good luck you did that
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one yeah i did one for good luck i'll
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let her do that
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five seconds we'll get a scott hold jab
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forward
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let me mean it this time let's go
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as low as you can
13:40
it should burn means we're doing
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something right
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it's got a little bit sweaty in here
13:52
focus come on yes that's it
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that's exactly what we need from you
14:00
straightforward
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i don't want to get in your way
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five seconds come on speed it up
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two one i thought we'll skip down there
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then
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shake them out keep it moving curtsy
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lunge
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three two one
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front foot planted back foot
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[Music]
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oh whose idea was this
15:00
breathe through it ten seconds
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you can't
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[Music]
15:08
five get there
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two one no bonus rep this time
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okay recover breathe grab a little drink
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if you need it
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whatever it takes to mean that you can
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work hard when i say go
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we're gonna get our heart rate back up
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with that stance jack
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in three two one
15:34
let's go team whew
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feet together in between jack your feet
15:45
out
15:45
you're aiming to tap that toe
15:51
[Music]
15:53
20 seconds that means we're over halfway
15:57
you've got this
16:01
that's me telling myself ten
16:04
telling me
16:09
speed it up for the last five three
16:12
two one wow
16:17
[Laughter]
16:20
[Music]
16:21
are we warm guys yeah yeah getting salty
16:24
now
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you're working hard yeah toasty toasty
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it's a good word
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it's toasty reverse lunge
16:32
three two one ultimate legs
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bend that back knee back heel is off the
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floor
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front foot firmly planted
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use your arms if that helps you
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pull tight
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you still smile of course
16:56
you're smashing this thanks well done
17:08
five three
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breathe didn't bother
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again
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okay we know you're through the second
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round
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time flies when you're having fun
17:27
indeed this is
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front kick let's go team
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lean back on your kick
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how high can you get your leg might be
17:44
right here
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no pressure just work hard
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oh hello little press in between why not
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we're still working hard
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[Laughter]
17:56
[Music]
17:59
chest all the way down to the floor with
18:00
these two indeed
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ten seconds come up
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get to that recovery earn it
18:11
three two
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bonus no oh no bonus
18:20
you're good guys two down last one one
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to go
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last one empty the tank
18:29
could you do anything to be better than
18:30
the last round i don't know
18:32
oh it's pretty good lunges let's go for
18:35
the last time
18:37
be proud of what you've achieved today
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anyone fancy jumping
18:48
[Music]
18:50
there you go we move as calvin says
18:55
indeed
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come on
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you got 10 seconds
19:04
[Music]
19:09
5.
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[Music]
19:16
breathe great work
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[Music]
19:21
strong legs too strong in your head
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that's a hard bit right
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head strong legs
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squats in four three
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two let's go
19:38
if you want to you can jump from now
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i love that if you want to if you want
19:44
it yeah i'd love it if you did ah here
19:46
we go
19:51
no pressure just work as hard as you can
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and know that you gave it everything
20:00
last 15.
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come on don't give up now five
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two one oh definitely no bonus rep
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yes
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i don't know how we're still laughing
20:24
because we know it's nearly over
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[Music]
20:29
jack scissor in five
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four three two
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one
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come on this is it
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nice and wide with you jack heels down
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strong arms
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we're not puppets come on everything we
20:54
do
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is strong
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[Music]
21:06
ten come on
21:11
three two four
21:16
[Laughter]
21:23
i'm not going to talk much now yeah save
21:26
my energy to smash this
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side lunge in four seconds to your right
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side
21:34
let's go
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[Music]
21:37
go planted get low
21:40
keep your chest up shift that body
21:44
weight
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from one leg to the other
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focus breathe come on
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come on can i get a come on from you as
21:58
well calvin
22:00
come on
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i mean girls in the in the in the
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workouts ten
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seconds
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five
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breathe i've got sweat in my eyes
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yes team halfway done halfway we're
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nearly there
22:29
we're gonna squat down low we're gonna
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jab like our life depends on it
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two one how low can you go
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here's a question
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[Music]
22:44
[Laughter]
22:48
come on get lower if you can
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[Music]
22:59
15 seconds
23:02
[Music]
23:06
10.
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[Music]
23:11
three two
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lunge in three seconds these recoveries
23:34
are going real quick
23:35
let's go
23:44
remember you're stronger than you think
23:51
[Music]
23:53
i'm just making sure still with you i
23:56
was getting told we're with you
23:58
we're with you i trust you
24:01
but occasionally need to check in
24:06
[Music]
24:10
five
24:14
[Music]
24:17
we're nearly there team this is the
24:19
point where you start to feel good
24:21
because you know you've smashed it and
24:23
it's nearly over two minutes left for
24:25
work
24:30
beautiful
24:32
you ready for stance jack indeed let's
24:34
do it
24:35
let's go come on we level up
24:45
bend your knees touch those toes
24:48
test off nail it
24:51
let's take it home guys
25:02
if you're starting to get tired take the
25:05
jump out
25:07
follow calvin but don't quit five
25:11
four three two
25:15
one oh
25:18
yes sir two to go and we're done
25:22
wow amazing effort
25:26
finish strong
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[Music]
25:33
three seconds reverse lunge let's go
25:40
just had an idea oh
25:44
oh yes simpson yes team come on
25:47
option is there for you take it even if
25:50
you do one jump
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just push yourself
26:08
ah five four
26:12
three two one
26:16
no yeah no no
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yeah no more exercise yeah you can
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off therapy front kick are you ready
26:29
team yep yes
26:30
let's go let's go last one yeah last one
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let's go come on let's go let's go let's
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go
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no surprises this is it
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20 seconds of work is all i need from
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you
27:01
[Music]
27:05
up here or chest to floor is available
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for you
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five seconds all the way home
27:12
three bonus rep
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[Music]
27:18
yes boom
27:20
a little bit well done team ah you
27:23
absolutely smashed it
27:25
don't leave me oh sorry
27:28
well done and well done to you too
27:32
thank you so much for joining us today
27:35
for my proteins
27:37
30 minute lower body workout
27:42
we hope to see you again soon
27:49
you
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