Level: Beginner to Intermediate
Duration: 4 weeks
Training Time: 20-30 minutes per session
Frequency: 3-4 times a week

Strength exercises that require no equipment: squats, lunges, push-ups, planks.
Full-body routine with 30 seconds of work and 15 seconds rest.

Strengthening legs and glutes with squats, lunges, and glute bridges.
Progressing to more challenging lower body moves (jump squats, Bulgarian split squats).

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20-Minute Workout