1> Squat Jumps: This exercise works on your glutes, lower abs, and leg muscles. Squat jumps and their variations help shed fat from the lower body, tone your butt and legs, and improve strength and balance.
2> Bulgarian split squats: Bulgarian split squats work the quads, glute muscles as well as the upper leg muscles.
3> Single Leg Hip Thrust: single-leg hip thrust is a calisthenics exercise that primarily targets the glutes and to a lesser degree also targets the calves, groin, hamstrings, hip flexors, lower back and quads.
4> Lunges: The primary muscles targeted when you do lunges include the quadriceps in your thighs and the glutes in your hips and butt.
5> Sumo splits: The sumo squat is a great lower-body strength exercise that emphasizes the muscles of the inner thigh, as well as the glutes, quads, hamstrings, hip flexors, and calves
6> Half squat Hold: Targets Your Glutes and Quads with Half Squats.
7> Calf Raises: Calf raise is a simple but effective exercise which Targets the major portion of your Calf muscles .
60-90second break after each set .
3x = 3sets .
The series includes:
Day 1 (Upper Body)
Day 2 (Lower Body)
Day 3 (Core)
Day 4 Rest Day.
Curated by @vishnu_vijayakumar and assisted by me.