12 Min Lower Body Bodyweight Workout [Episode 59]

Workout of the Week Episode 59

Welcome to Episode 59 of the Challenge of the Week series from Bloom to Fit. In this week’s episode, we’ve got one hell of a bodyweight workout lined up.

This workout is all about conditioning the legs - I promise that by the end of the day your legs will be feeling like jello. So if you like jello legs, give this a shot.

No gym is required. All you need for this one is a timer and a little bit of space to work with. Let's get right into it.


Lower Body Bodyweight Workout

Here's what you need to know for this week's fitness challenge.

Recommended Tools:

Total time estimate to complete the workout: 10-15 minutes

Proper Warm-up

Before you start your workout, I recommend you go through a proper warm-up to which should consist of the following:

  • ​A few minutes of light aerobic activity
  • Series of corrective stretches
  • Series of mobility/dynamic stretches

For details on how to structure a good warm-up, see the Perfect Warm-up Series.

The Fitness Challenge

This week’s workout is called the Bottom Twenty. It's a quick round-based workout built around three sequential bodyweight squat variations. 

Set your timer to beep every 20 seconds and complete eight (8) rounds of the following sequence of exercises for time:

  • 20 seconds of bodyweight squats
  • 20 seconds of squat holds
  • 20 seconds of squat jumps
  • 20 seconds of rest

Like I said, this one is going to be one hell of a lower body challenge so if you need to make it a little easier, check the available modifications below the video.

Watch the following video to see what the workout looks like:​

Press play to watch the video.

How to Make Modifications

Depending on your current fitness level and limitations, you might want to make some modifications. Here are your options:

Make the workout easier:

Here are some ways you can make the workout less challenging:​

  • Complete only five (5) total rounds, or
  • Eliminate the squat jumps from the workout

Make the workout more difficult:

Here are some ways you can make the workout more challenging:​

  • Complete ten (10) total rounds, or
  • Eliminate the twenty second break (really tough!)

Make sure to track your results and share them in the comment section below. I’d love to see what kind of results you can achieve!

Need a Bigger Challenge?

If you enjoyed this workout, then you're going to love the 21 Day Body Blast Challenge I've put together. It's a 3-week fitness challenge designed to help you get started with your fitness journey with unique and challenging bodyweight workouts.

Click here to check out the Body Blast Challenge

Share This Workout

Want to challenge your friend(s) this week? Send them this workout using one of the social buttons below:

Download This Workout

To download a printable version of this week’s fitness challenge, please fill in your information below so I know where to send it!