Equipment Free Body Conditioning Ideas

Combination lunge and squat series

• Forward lunge, lateral lunge to corner, squat.

• Reverse lunge variations for added challenge.

• Option to add weights or resistance bands.

Power and mobility drills

• Jumping jacks with wide stance.

• Arm rotations with squats for upper body engagement.

• Backward lunges combined with torso rotation.

Curtsy and balance work

• Curtsy step with squat.

• Balancing holds on left and right leg.

• Knee lifts to the side integrated with squats.

Dynamic conditioning moves

• Power jumps with walk-backs.

• Side step crosses with squats.

• Knee and side raises without hand support to increase stability.

• Circular flow: front lunge → side lunge → back lunge → squat.

Finishing drills

• Side slides with repetition.

• Variations in lever length and body weight focus to simulate equipment work.

Session length: ~6 minutes.

Each main combination uses 3–4 exercises linked together for conditioning.

Movements emphasize multi-directional lunges and squats for a functional 360° workout.