5 Day Beginner Series Home Workout Program - Beginner Series | 30 Minute No Equipment Lower Body Workout | Day 1

This 30 minute beginner lower body workout will help you move better, build strength, and feel more confident training from home, no equipment needed. It’s Day 1 of the TIFFxDAN Beginner Series, a 5 day program designed to help you stay consistent and see real progress. You’ll work through a series of low impact exercises focused on your legs, glutes, and core using just your bodyweight and a mat. If the workout feels tough, take breaks when needed and focus on good form. If it feels easy, challenge yourself with slower reps, added pauses, or dumbbells for extra resistance. The more you repeat this lower body workout, the stronger you’ll get, and not just in your legs, but in your mindset and consistency. Remember, everyone’s journey looks different, so go at your own pace and be proud of every step forward. Do this 5 minute warm up first https://www.youtube.com/watch?v=divaflydT7M Bookmark the full Beginner Series Playlist: https://youtube.com/playlist?list=PL2NpXBzdtNak9deRrR2veuvxxFJ6fTa7U Want the best experience? Train with us in the TIFFxDAN App 👉 https://tiffxdan.com/membership/. No ad interruptions, music + timers only options so you can use your own playlist, access to all programs and workouts, plus 4 brand new programs each year! What I Never Train Without → Legends Apparel – The shorts I wear in nearly every video (for the past 5 years!). They move, breathe, and are built to last! Save 20% every time → https://www.legends.com/DAN87275 → My go to every day supplement is Kion Aminos. They keep me recovered and ready for the next workout. I also stack them with Kion Creatine. Save 20% here → https://bit.ly/GetKion ⏱️ Duration: 30 Minutes + 4 Minute Stretch & Cool Down 🏋️ Equipment: No equipment, just a mat. ⏱️ Intervals: 30s work, 20s rest ⏱️ Finisher: 30s work x4, no rest 00:00 30 minute no equipment lower body workout for beginners 00:20 Squats 01:10 Static Lunge R 2:00 Static Lunge L 2:50 Front to Back Squat Walk Repeat 07:00 In to Out Squats 07:50 Curtsy Lunge R 08:40 Curtsy Lunge L 09:30 Lateral Squat Walk Repeat 13:40 Staggered Squat R 14:30 Staggered Squat L 15:20 Front to Back Lunge R 16:10 Front to Back Lunge L Repeat 20:20 Hamstring March 21:10 Single Leg Glute Bridge R 22:00 Single Leg Glute Bridge L 22:50 Kneel to Squat Repeat Finisher // 30s work x4, no rest 27:00 Pop Squats 27:30 Cossack Squat 28:00 Frog Pumps 28:30 Squat Pulses 29:20 Stretch & Cool Down DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!