Session Focus

  • Upper Body 0% 0%
  • Lower Body 90% 90%
  • Core 10% 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 

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