30-Day Gym-Free Fitness Challenge, Day 1: Lower Body + Core

It's officially Day 1 of the 30-Day Gym-Free Fitness Challenge, and you're about to start the real workouts. You can always go back and check out the entire challenge if you want to see previous workouts or what's ahead.

This lower-body- and core-focused circuit is a good way to ease your way into more intense exercise. The whole routine takes roughly 30 minutes, including rest periods.

Four six-minute circuits

Using an interval timer app on your phone, set the timer to track six rounds of 45 seconds work and 15 seconds rest; you'll do each of these exercises for 45 seconds, followed by a short rest. A single circuit takes six minutes. You'll perform four total circuits with a minute of rest between each circuit. 

prisoner squats
Daniel Fishel/Thrillist
Daniel Fishel/Thrillist
alternating lunges
Daniel Fishel/Thrillist
oblique twists
Daniel Fishel/Thrillist
single leg deadlift
Daniel Fishel/Thrillist

Single-leg deadlift (switch legs each circuit)

bird dog extension
Daniel Fishel/Thrillist

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