45-Minute Bodyweight Lower Body Workout — Intermediate
A ready-to-go 45-minute bodyweight lower workout for intermediate lifters. Warmup, main lifts, cooldown, and tutorial links for every exercise.
Warm-up
- Hip Circles1 × 30s · rest 15s
- Arm Circles1 × 30s · rest 15s
- Bodyweight Squats1 × 10 · rest 15s
Main workout
- Bulgarian Split Squats3 × 8-12 · rest 60-90s
- Bodyweight Squats3 × 8-12 · rest 60-90s
- Walking Lunges3 × 8-12 · rest 60-90s
- Single-Leg Romanian Deadlift3 × 8-12 · rest 60-90s
- Air Squats3 × 8-12 · rest 60-90s
- Calf Raises3 × 8-12 · rest 60-90s
- Glute Bridges3 × 8-12 · rest 60-90s
Cool-down
- Doorway Chest Stretch1 × 45s · rest —
- Pigeon Pose Stretch1 × 45s · rest —
- Cat-Cow Stretch1 × 45s · rest —
FAQ
How long is this lower workout?
About 45 minutes including warm-up and cool-down.
What equipment do I need?
This routine is designed for bodyweight.
Is this good for beginners?
It's geared toward intermediate lifters. Beginners should pick our beginner version.
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- 45-Minute Bodyweight Full Body Workout — Beginner
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- 45-Minute Bodyweight Full Body Workout — Intermediate
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