Help please

Hi guys, so I’m in the middle of fb fit round 3and pushed myself too much on an upper body day - to the point where I felt my shoulder crunch! It’s now sore with certain movements, though not as bad as it thought it’d be , phew! So very annoyed at myself as I knew I shouldn’t have done extra credit , lesson learned to always listen to my body! Anyway tomorrow I have lower body, and I think I need to do body weight only, to give my shoulder until Tuesday (please be better by then) a rest ! I wondered if anyone had any favourite good lower body workouts with no weights? Thanks