Strong, Shapely Legs and a Sculpted Core Will Be Yours With This Bodyweight Workout

By Dominique Michelle Astorino

Updated on May 4, 2018 at 12:15 PM

Franz Steiner Photography

model: @greicesanto

Franz Steiner Photography

model: @greicesanto

Manhattan-based Crunch trainer Tara A. Nicolas designed this workout of strengthening stability exercises to help you look and feel "sexy AF!" The emphasis? Legs and abs! But trust us, you're gonna feel this all over your whole body. With a warmup and three circuits, you'll only need some space to move — and weights if you want to take things to the next level (but they're totally not required!).

"This is a stability workout that targets legs and core," said Tara. She told POPSUGAR that while you don't need any equipment or weights, you can grab two dumbbells (or soup cans!) to turn it up — and she suggests a yoga or exercise mat for the ground to protect your back for a few moves that are on the ground.

Repeat the warmup circuit two or three times to prepare your body for the three main circuits. Once you get to part one, Tara said, "Do each exercise for 45 seconds. Remember that the priority in all of this is good form so that we maximize your hard work. Keep your core tight, shoulders over hips, and an eye on what your knees are doing." After each segment (warmup and parts one and two), give yourself 45 to 60 seconds to rest.

Got that down? Let's go!

Warmup: Head Circles

Stand with feet hip-width apart, shoulders down and relaxed.
Let your head hang heavy like a bowling ball, rotating it around clockwise, then counterclockwise.
Continue for 10 rotations in each direction.

Warmup: Arm Circles, Both Directions

Stand with feet hip-width apart.
Inhale and lift your arms up overhead with your palms facing forward and exhale as you rotate your arms back behind you, keeping your palms facing forward.
Make large arm circles backward 10 times. Then repeat in the opposite direction (toward the front of your body) for an additional 10 times.

Warmup: Squats

Stand with your head facing forward and your chest held up and out.
Place your feet shoulder-width apart or slightly wider.
Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
Lower down so your thighs are as parallel to the floor as possible with your knees over your ankles. Press your weight back into your heels.
Keep your body tight and push through your heels to bring yourself back to the starting position.
Repeat 10 times.

Warmup: Lateral Lunges

In a wide stance, bend your right hip into a lunge position, keeping your hip, knee, and foot aligned.
Drive through your right foot to send your weight into a lunge on your left.
Alternate lunging each direction until you've completed 10 reps on each side.

Warmup: Jumping Jacks

Jump your legs out as you bring your hands overhead, then jump back to standing.
Repeat 10 times.
Add in some cross jacks to work your inner thighs. Open your arms out to the sides as you jump your legs wide. Cross your feet as you jump your legs together while crossing your arms in front of your chest.
Repeat 10 times.

Warmup: Mountain Climbers

Start in a traditional plank — shoulders over hands and weight in your toes.
With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward.
Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
Repeat until you've driven each leg forward 10 times.

Warmup: Burpees

Begin standing with the feet hip-distance apart.
Lower into a crouching squat with your hands on the floor.
Do a squat thrust by jumping your feet back into a plank position.
Do one basic push-up, bending the elbows, touching the chest to the floor, and then straightening back to plank.
Step or jump the feet forward to the hands and come into a squat.
Do an explosive jump straight up, getting as much height as you can.
Repeat 10 times.

Warmup: Slow Bicycle Crunches

Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs).
Put your hands behind your head, then bring your knees in toward your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows. Hold for three to five seconds.
Switch sides, and hold for three to five seconds.
Continue for 10 times on each side.

Part 1: Speed Skaters

From a standing position, take a big step with your right foot and sweep your left foot behind and across your body. Your left arm comes across the body as well while keeping your back straight.
Come back to standing.
Repeat on the other side, this time starting by taking a big step with your left foot, then sweeping right foot and arm across the body.
Add a hop for some extra fun!
Do this for 45 seconds, rest, then another 45 seconds.

Part 1: Pendulum Lunge

Start by standing with your feet hip-width apart. Step your right foot into a front lunge. Check that your front and back leg are making 90-degree angles (aka that the knee is over the ankle, particularly of the front foot). Try to touch your back knee to the floor.
Drive through your front heel and propel your right foot back into a reverse lunge. Check that once again both legs are as close to a 90-degree angle as possible.
The key here is control; don't be in a rush to get anywhere!
Do this for 45 seconds, rest, then another 45 seconds.

Part 1: One-Legged Squat Reach

Stand on your right leg with your knee bent. For proper alignment, think hips slightly back so that your right knee doesn't go beyond the toes.
Once you feel stable, lift your left toes off the ground without changing anything in
the hips. Check that your hips remain square.
While keeping the back straight and hinging at the hips, reach the left hand down to touch the ground. Check that your shoulders aren't creeping up by your ears or rolling forward. Take your time and focus on your form.
Do this for 45 seconds, rest, then another 45 seconds.

Part 1: Back Lunge Pulse

Bring right foot back and tap the knee down gently, bringing the hips up and down. Continue this for 45 seconds, then repeat on the left for 45 seconds.

Part 1: Calf Raises

While in your lunge pulse, hold the hips down and raise the front heel up and down. Continue this for 45 seconds, then repeat on the opposite side.
Repeat your lunge pulses (the previous move) and calf raises again on both legs for another 45 seconds.

Part 2: Lunge Balance on All Planes

Parallel feet and square hips at all times. Lunge your right foot front then, driving through the heel, come back to standing without putting the right foot down ideally. Repeat. Do a total of four front lunges.
Use the same mechanics but now do a lateral lunge with your right foot four times.
Now do four reverse lunges with the right foot.
Start over on the left side.
Do this series twice through.

Part 2: Curtsy Salute

Start standing hips-width apart. Bring your right foot across your body. Bend your knees and lower your hips until your right thigh is parallel to the floor. At the same time, make a 90-degree angle with your right arm.
Extend the right leg and right arm.
Return to starting position.
Continue this for 45 seconds on one side, rest, then another 45 seconds.
Repeat on the opposite side.
Level 1: Focus on the legs and try the triceps extension with no weight
Level 2: Add a dumbbell to the triceps extension

Part 2: Single-Leg Romanian Deadlift

Stand with your feet shoulder-width apart, knees slightly bent. Raise the right knee up until it creates a 90-degree angle. Bring your arms up in front of you so that your hands are in line with your shoulders.
While keeping your hips square, hinge at the hips and lower your torso until it's parallel to the floor. While you do this, extend the leg behind. The key here is to coordinate the movement of the torso and the legs.
In one controlled motion, come back to the starting position.
Continue this for 45 seconds on one side, rest, then another 45 seconds.
Repeat on the opposite side.
Level 1: No weights
Level 2: Add two dumbbells

Part 2: Lift and Chop

Stand with feet hip-width apart holding a dumbbell between both hands over your left hip.
Lift your right leg and make a 90-degree angle.
Lift your arms across the body. Bring them back to the left hip.
Continue this for 45 seconds on one side, rest, then another 45 seconds.
Repeat on the opposite side.
Level 1: No weight
Level 2: 1 dumbbell

Part 3: Plank and Plank Taps

Begin with a 30-second to one-minute hold in high plank.
Complete shoulder taps for 30 seconds. Rest, and repeat for a total of three times.

Part 3: Side Plank Pulse

Come into a side plank, supporting your body on your elbow and palm.
Pulse hips up and down for 45 seconds.
Repeat on the other side. This completes one set.
Complete two sets.

Part 3: Around the World

Begin in a side plank position with your top arm extended toward the ceiling.
Bring your top arm down and around an imaginary beach ball.
Return to side plank with your arm extended up toward the ceiling.
Continue this for 45 seconds on one side, rest, then another 45 seconds.
Repeat on the opposite side.

Part 3: Slow Bicycle Crunches

Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs).
Put your hands behind your head, then bring your knees in toward your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows. Hold for three to five seconds.
Switch sides, and hold for three to five seconds.
Continue for 45 seconds.