- Stand straight with a tight core and your chest up.
- You will be in a classic lunge position. Step forward and be sure to keep your front knee bent. At the same time, extend the back leg.
- Your back knee should be slightly bent.
- Place your hands on your hips. If you want a challenge, place them straight above the head.
- Using all of your force, jump into the air. Simultaneously, switch your leg stance in midair.
- Land in the lunge position and repeat.
Descent (Sample bodyweight workout)
6 min
·
9 exercises
Remember the Ascent from earlier this week? Well, it's time to come down that mountain and enjoy the weekend! The exercises start out tough, but get easier and easier. Complete the whole workout at least twice, but go for a 3rd if you're feeling like a boss.
5 reps per leg, 10 reps in total. You've got this!
Again, shoot for 10 reps per leg. You're at the mountain's peak, on top of the world!
Give each butt cheek 10 kicks. Then tell it how sorry you are and ensure it knows that it's for the best.
The famous chair squats, don't worry, we're removing the chair soon.
Hold it steady, focus on form: keep that back straight.
Deliver 10 of your best kicks per leg. Imagine you're kicking through a wall. Break on through to the other side.
Smash out 10 raises per leg, and then get some water!
Touch each heel 10 times, you're so close to base camp!
20 star jumps to finish the circuit. Now, can you go again?
About this workout
Descent (Sample bodyweight workout) is a free 6 min workout plan with 9 illustrated exercises for your abs and legs. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
Workout details
- Duration: 6 min
- Exercises: 9
- Training focus: Abs and legs
- Format: Interactive workout and printable PDF
For more ready-made training plans, try WorkoutLabs Fit. You can follow visual workouts, build your own routines, manage your training calendar and track your progress. Sign up today to claim your free week.
Questions about this workout
How long does the Descent (Sample bodyweight workout) take?
The full workout takes about 6 minutes, covering 9 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
What muscles does this workout target?
This routine primarily works your hamstrings, quadriceps, abs, glutes & hip flexors, obliques. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For best results, do this workout 2–3 times per week with at least one rest day in between, and pair it with sessions that target other muscle groups.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
Descent (Sample bodyweight workout)
6 min
·
9 exercises
Remember the Ascent from earlier this week? Well, it's time to come down that mountain and enjoy the weekend! The exercises start out tough, but get easier and easier. Complete the whole workout at least twice, but go for a 3rd if you're feeling like a boss.
Jumping Alternating Lunges
5 reps per leg, 10 reps in total. You've got this!
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
- Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
- Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
- Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
- Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
- Keep your back straight at all times.
- Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
- Pause for a count of one.
- In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
- At the same time extend our arms out above you.
- Land with your knees slightly bent to absorb the impact.
- Repeat
Flutter Kicks
Again, shoot for 10 reps per leg. You're at the mountain's peak, on top of the world!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
- Keep abs engaged and perform short kicks in an alternating fashion.
- Repeat as needed and then lower legs to the ground.
Butt Kicks
Give each butt cheek 10 kicks. Then tell it how sorry you are and ensure it knows that it's for the best.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
- Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
- Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
- Continue this back and forth motion, keeping your arms swinging in motion.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Begin jogging in place, lifting the knees as high as you can.
- Try to lift your knees up to hip level but keep the core tight to support your back.
- For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
- Bring the knees towards your hands instead of reaching the hands to the knees!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
- Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
- As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
- As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
- Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Chair Squats
The famous chair squats, don't worry, we're removing the chair soon.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Place a chair behind you. Stand up straight with a tight core and flat back. Fold your arms in front. Your feet should be shoulder-width and toes and pointing forward.
- Slowly descend by bending your knees and driving your hips back. Keep your chest and head up.
- Touch the chair with your butt then slowly rise back to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
- Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Plank
Hold it steady, focus on form: keep that back straight.
Primary muscle group(s):
Abs
- Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
- Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
- Keep your body in a straight line by tightening your abdominal and oblique muscles.
- Hold for as long as possible.
For extra balance training and core strengthening, you can lift one arm or leg.
Front Kicks
Deliver 10 of your best kicks per leg. Imagine you're kicking through a wall. Break on through to the other side.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors
- Stand with a tight core and flat back. Stagger your feet just a little so that your left foot is in front and your right front is behind you.
- Bend your elbows and bring your closed hands to your chin, mimicking a traditional boxing stance.
- Begin by extending your right leg up, leading with your knee.
- Next, extend your foot out. Immediately, retract it back to the starting position.
- Repeat on the other side.
Adductor Knee Raises
Smash out 10 raises per leg, and then get some water!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
- Position yourself on all fours on a mat with your palms flat and shoulder-width apart. Place your knees hip-width apart and bend them at a 90 degree angle.
- Try to relax your core so that your back and abs are in a natural position.
- Maintain this posture as you raise your right knee and bring it as close to your chest as you can.
- Now raise your right thigh out to the side, keeping the hips still.
- Kick your raised leg straight back slowly until it is in line with your torso.
- Reverse the movement to return to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors
- Lie on your right side on top of a yoga mat or other soft surface.
- Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip.
- Slowly lift the left leg into the air, keeping it straight during the exercise.
- Slowly lower your left leg. Complete the set then repeat with the other leg.
Alternate Heel Touches
Touch each heel 10 times, you're so close to base camp!
Primary muscle group(s):
Obliques
Secondary:
Abs
- Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
- Fully extend your arms down the side of your body, palms facing in. This is the start position.
- Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
- Return to the starting position smooth motion, inhaling as you do so.
- Repeat the movement, this time to your left side.
- When you have completed the movement on both sides, you have done one repetition.
- Repeat.
Primary muscle group(s):
Abs
- Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
- Place your hands lightly on either side of your head.
- Keep your elbows in so that they are parallel to your body.
- Push your back down flat into the floor to isolate your abdominal muscles.
- Gently curl your shoulders forward and up off the floor.
- Continue to push down into the floor with your lower back.
- Raise your shoulders about four to six inches only.
- Hold and squeeze your abdominal muscles for a count of one.
- Return to the start position in a smooth movement.
Jumping Jacks
20 star jumps to finish the circuit. Now, can you go again?
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
- Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
- As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
- As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
- Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Workout done!
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