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▼ 𝑻𝒉𝒊𝒔 𝑾𝒐𝒓𝒌𝒐𝒖𝒕 𝑬𝒙𝒑𝒍𝒂𝒊𝒏𝒆𝒅 ▼

This is going to be an amazing leg workout! All you need is your body weight, some space at home or at the office, and motivation!

We'll start with a warm up, which will be a couple minutes of Running On The Spot and Jumping Jacks. Feel free to do the warm up round as many times as you'd like so that you're feeling primed for the rest of the exercises.

I'll then demonstrate the first half of the workout. For this half, we'll be focusing on big, powerful movements. We'll be doing repetitions for each movement, and taking a longer break between rounds. As the movements are more dynamic and explosive, our muscles will need a longer break between rounds in order to be able to perform at the max for the next round.

The first 3 exercises will be:

► Squat Jump

We'll start in a standard squat position, with feet shoulder width apart. Complete a squat as you normally would, but when you return upwards jump as high as you can (Safely). When you return to the floor this will be one repetition, and we'll be completing 10.

If the jump or squat is too much, you can alter the movement in any way you'd like. Try it with a broom stick in front of you for stability, or simply roll up onto the balls of your feet instead of jumping. The goal is to safely and effectively use as much power for those 10 reps as we can.

►Lunge Switch + Knee Drive

Start in a standing position with feet shoulder width apart. Complete a reverse lunge by moving one feet to the rear, and hold this position for a moment. We'll be hoping to switch our feet twice, so the rear foot will then be in the front but then again at the back. Once you complete these lunge switches, take the foot that's to the rear and drive that knee towards the front.

This is very powerful and requires stability, so feel free to use a broom stick or modify the switches as you see fit.

We'll do 5 repetitions on one leg, then switch to the other leg for 5 more repetitions.

This will complete each round for this component of the workout

► PART II

For part two, we'll be doing time based exercises. There will be 20 seconds of work followed by 10 seconds of rest. Once again, there will be 3 rounds with only 10 seconds of rest between rounds.

The 3 exercises for these rounds are:

► Pulse Lunges

We'll be doing 20 seconds of this for each leg. Start in a lunge position, with one foot in front of the other. We'll be lowering our lunge, and raising back up for the duration of this one. Your feet won't be moving from their positions for the duration of the round.

For the second exercise, switch the foot that you have forward and complete another 10 seconds.

► Lateral Squat Walk

Start in a squat position, and you'll be moving from left to right by taking small steps to the side. Take two steps to the left, then return two to the right. The goal of this one is to stay as low and stable as you possibly can.

We'll be doing 3 more rounds of these timed exercises, until the end of the entire workout.

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Feel free to take a longer break between rounds, or modify the movements as needed.. 😃
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0:00 Warm Up
3:22 Demo 1
4:49 Rounds 1 - 3 For Reps
12:16 Demo 2
13:18 Rounds 1 - 3 For Time
18:29 Complete!
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