4 Bodyweight Moves to Work Your Core and Lower Body


The workout below is for Day 15 of the Good Vibes Workout, a four-week workout plan. It’s pretty great on its own, but you can also check out the full program right here or browse the calendar here. If you’d like to sign up to receive daily emails of these workouts, you can do that here.

Welcome to Week 3 of the Good Vibes Workout! It’s Day 15, which means you’re officially more than halfway through this 28-day program. The midpoint marks a perfect time to check in with yourself and see how you’re feeling. Think about your most recent workouts: Has anything felt easier? Are there any exercises that you feel more confident doing? How about in your daily life? Have you had a little bit more energy lately, or some extra pep in your step? Maybe you’re sleeping more soundly at night? We hope you’re starting to reap some of the positive benefits of regular, joyful movement.

Today’s strength workout builds on some of the exercises you’ve already done. The plank up-down is back, and you’ve got another reverse lunge variation to try. In today’s reverse lunge, you’ll work each side separately (left side then right side) and have a separate exercise wedged between them (the single leg V-up).

If you’re looking for an extra mind-body challenge, switch up your reverse-lunge starting side for each circuit—so if you start with the left side on your first circuit, start with the right side on your second circuit, and so on. (You’re also free to skip this step if it feels like too much to keep track of.)

You’ve also got a new bonus protocol to try this week. An EMOM, or “every minute on the minute,” is a great way to get your heart rate up at the end of a workout. You’ll perform each exercise listed for the designated number of reps as quickly as possible—pushing to finishing in under 60 seconds. With any time left over, rest. At the top of the next minute, start again! You’ll repeat that pattern a total of four times in four minutes. If this is your first time trying an EMOM, start with the lowest number of suggested reps and give it a shot for two minutes (two rounds) to see how you feel.

Clear some space, and let’s get moving!

Workout Directions

Complete each exercise for your chosen work/rest interval:

  • 30 seconds work, 30 seconds rest
  • 40 seconds work, 20 seconds rest
  • 50 seconds work, 10 seconds rest

After all 5 exercises, rest for 60 seconds. That’s 1 round. Complete 2–5 rounds.


  • Lateral Squat Walk to Jump
  • Plank Up-Down
  • Reverse Lunge to Knee Drive (Left Side)
  • Single-Leg V-up (Alternating Sides)
  • Reverse Lunge to Knee Drive (Right Side)

Bonus: EMOM Finisher

EMOM stands for “every minute on the minute.” Here’s how it works: Do each exercise below in order for your selected number of reps, moving as quickly as possible and aiming to finish in under 60 seconds. With any time left over, rest. At the top of the next minute, repeat. Continue for a total of 4 minutes.

  • Star Toe Touch (Left Side) x 6–8 reps
  • Star Toe Touch (Right Side) x 6–8 reps

Leave a Reply

Your email address will not be published. Required fields are marked *