Here are 5 lower body exercises to perform for 20 reps each, for 4 rounds. Perform all 5 exercises without rest in between, and then rest for one full minute to :90 seconds between rounds. Make sure you move at a controlled pace to really target your legs, with exception of one exercise which can be performed with max power (High Knee Squat Jumps)
Air Squats- Keep your weight back on your heels and perform 20 slow and controlled squats. Keep your hands wherever is comfortable.
Glute Bridge- Lay on the floor and elevate your hips as high as possible using your heels to push. If these are too easy, try them single leg, doing 20 reps each leg. Keep that slow and controlled speed.
Walking Lunges- Walking forward, perform 10 lunges each leg. Make sure to focus on your balance and keep your knee behind your toe when you lunge to avoid potential knee pain/injury.
High Knee Squat Jumps- Squat down low, then jump hard and tuck your knees up to get as high as possible. This adds an element of core and will make you extra tired. No speed worries here, just hit those 20 reps!
Sumo Squats- Squat normally but keep your legs wider and your toes turned out. This will switch the emphasis to your inner thighs. Perform a slow and controlled 20 reps.
Enjoy!
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