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35-Minute Lower Body and Core Workout – No Equipment

This 35-minute Lower Body and Core Workout will help you build muscle and burn calories fast, without any equipment.

The Workout

Today we’re going to challenge our lower body and core with a 35-minute workout led by Kalie Ann. This 35-minute routine uses a combination of two of our favorite formats (Tabata and AMRAP) to maximize your results. It is easy to do in your living room, and no equipment is needed.


  • 35 minutes

Muscles Targeted

  • Total body with an emphasis on core and lower body

What You'll Need

  • An exercise mat (optional)

How to Use This Routine

This workout is perfect for defining your abdominal muscles and strengthening your glutes, hamstrings and quads. However, if you want to remove excess fat around your midsection, or any area of your body, then we suggest a combination of strength training (such as this one) and cardio 2-4 times per week − depending on your goals.

Make sure to warm up first, as there is not one included in the workout. You’ll also want to add a cool down and stretch once you’re finished. You can choose one of our warm-ups and cool-down videos HERE, in our exercise library.

Workout Instructions

  • Tabata Rounds: Each Tabata exercise is done for 20 seconds with a 10-second rest between. Repeat the round 4 times, then take a short rest before moving onto the core round.
  • Core Rounds: Each core exercise is done for 60 seconds.
  • Always do what you can. Push yourself to do your personal best – whatever that may be!


  • Sumo Shuffles (5 Forward; 5 Backward)
  • Squat, Twist, Clap, Clap


  • Inchworm Plank with 4 Shoulder Taps





  • Inchworm Plank with Single Arm Salute




  • Boat Pose – Rather than elevating feet, touch toes to the ground for added stability.
  • Explosive Jumping Movements – Step, walk or use low impact jumps.
  • Knee Push Ups – Substitute Wall Push Ups.
  • Pendulum Leg Lowers – Legs in tabletop position rather than straight.
  • Plank with Single Arm Salute – Substitute Plank.
  • Push Ups – Substitute Knee Push Ups. Squat Jumps – Keep feet planted on the ground and do a regular squat rather than jumping.
  • Triple Pulse Tabletop Crunch – Rather than elevating feet, keep them grounded for added stability.
  • Up Down Planks – Substitute Static Plank.
After finishing your workout, don’t forget to thank your amazing body for all its hard work!
Cheers to a healthy lifestyle and living FULLforLife!
xo, Pam & Kalie

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Hi beautiFULL, We’re Pam and Kalie

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