Get your yoga mat out (it doesn't matter if you don't have one, sneakers will do) and work your lower body muscles with these freehand workouts.

Each move is designed to work your gluteus maximus, quadriceps, hamstrings or calves (bonus: Some moves allow you to work multiple areas at once and also strengthen your core). Start with beginner moves such as donkey kicks and lunges to warm up your muscles, then move on to more advanced exercises, aiming to complete 15-20 reps of each move or more. Keep training on those days when you can't make it to the gym.

Beginner: Bent knee squats

Target: Abs, gluteus maximus, hamstrings and quadriceps

Stand with your feet slightly more than shoulder-width apart and your toes angled outwards at 45 degrees. Squat down, keeping your abs tight, and place your hands directly above your legs between your hips and knees in vertical alignment with your ankles. Squeeze gluteus maximus to stand up. Do 15 or more. Beginner: Donkey kick

Target: Gluteus maximus

Get on all fours (hands under shoulders, knees under hips). Keeping the right knee bent at 90 degrees, bend the right foot and bring the knee up to hip level. Lower knee does not touch the floor; lift again. Do 15 leg changes and repeat. Beginner: Cross lunge

Targets: Gluteus maximus, hamstrings and quadriceps

Stand with feet hip-width apart and hands on hips. Lunge left leg back, cross left foot behind right, bend both knees at 90 degrees, keeping right knee directly above right ankle, return to start. Switch legs and repeat. Do 20 reps, alternating sides. Intermediate: Tiptoe squat

Targets: Gluteus maximus, hamstrings, quadriceps and calves

Stand with feet shoulder-width apart and toes pointed outwards at a 45 degree angle. Lift your heels off the ground and squat down, keeping your knees above your ankles. Squeeze hips to stand, lower to keep heels up. Do 15 reps. Intermediate: Donkey kick crossover

Target:Gluteus maximus, quadriceps

Start on all fours (hands under shoulders, knees under hips). Keeping the right knee bent, bend the right foot and lift the knee to hip level. Move the right knee down to the outside of the left knee, then lift diagonally up to hip level. Do 15, switch legs and repeat. Intermediate: Cross lunge leg raise

Lunge the right leg back and cross the right foot behind the left, bending both knees at 90 degrees. With your right foot on the ground, bend your right knee to hip level. Hold for 2 seconds and return to a bent knee lunge. Do 15 reps, switch legs and repeat. Advanced: Deep squat jump

Squat down, keeping your knees above your ankles. Stand up and do 15 reps. Then do 15 more reps, jumping between two deep squats. Advanced: Donkey side kick

Targets: Abs, gluteus maximus and quadriceps

Keeping the right knee bent at 90 degrees, lift the right knee to hip level. Straighten your right leg sideways, extend your toes and lower your foot to the ground. Raise the leg to hip height. Bend the knee and retract. Start again. Do 15 reps, switch legs. Advanced: Cross lunge side kick

Stand with feet hip-width apart and fists in front of chest. Lunge your left leg back and cross your left foot behind your right, bending both knees at 90 degrees. As you lift your left leg, kick it to the left. Return to the bent knee lunge and do 15 reps, switch legs and repeat.