Strength / Calisthenics
Legs and glutes · 15 min
Lower-body strength with no equipment, just your bodyweight.
- 15 min 45 sDuration
- 16intervals
- 2blocks
Do it in Tempoora
Free, no account needed. It goes into your library and starts with one tap.
Strength
8 rounds · 45 s work · 15 s rest
- SquatsLower slowly, drive up.
- Glute bridgeSqueeze at the top for a second.
- Left reverse lungeTorso upright.
- Right reverse lungeTorso upright.
- Sumo squatFeet wide, knees out.
- Single-leg bridgeSwitch legs halfway.
- Calf raisesUp and down slowly.
- Wall sitBreathe and hold.
Burnout
8 rounds · 45 s work · 15 s rest
- Pause squatTwo seconds at the bottom.
- Left donkey kickOn all fours, no arching.
- Right donkey kickOn all fours, no arching.
- Alternating side lungeHips back.
- Pause glute bridgeThree seconds at the top.
- SquatsThe last ones, good form.
- Single-leg calf raisesHold the wall if you need to.
- Wall sitUntil the end.
How to do it with Tempoora
- 1
Tap “Do it in Tempoora” and add it to your library.
- 2
Press play: countdown, then move.
- 3
The app calls out every exercise and every rest with voice and sound.