Session Focus
- Upper Body 0%
- Lower Body 90%
- Core 10%
A quick leg strengthener – no weights or equipment required!
Choose your level
Not sure which to choose? Check out our Training Plan section
Level 1 (15 minutes)
3 x 30 second sets on all exercises
Take 30 seconds rest between sets
+ 1 minute between exercises
(Takes around 15 minutes total)
Level 2 (18 minutes)
3 x 45 second sets on all exercises
Take 30 seconds rest between sets
+ 1 minute between exercises
(Takes around 18 minutes total)
Level 3 (22 minutes)
3 x 60 second sets on all exercises
Take 30 seconds rest between sets
+ 1 minute between exercises
(Takes around 22 minutes total)
Get Started…
1. Forward Lunge
• Start in a standing position
• Step forwards and aim to get both knees to 90 degrees
• Back knee should be just above the floor
• Raise back up and repeat on other leg
2. Squat
• Start in a standing position
• Squat down keeping arms out in front
• Aim to keep weight through your heels and get knees to 90 degrees
• Raise back up and repeat
3. Reverse Lunge
• Start in a standing position
• Step backwards and aim to get both knees to 90 degrees
• Back knee should be just above the floor
• Raise back up and repeat on other leg
4. Bridge
• Lay on your back, with knees bent, and arms by your side
• Push your hips up until your knee, hip and shoulders are in line
• Lower down and repeat
