Bodyweight Lower Body High Intensity

5 rounds with a 60-90 second break between rounds

Sumo Squat x 12

• Have a wide stance (wider than shoulder width) and come down until your legs are parallel to the ground or as low as you can go.
• Use a 4/2/1 tempo. This means it takes 4 seconds to come down, 2 second hold at the bottom, and 1 second to come up. Count in your head and keep it strict.

Split Squat x 10

• Put one leg back onto a couch, chair, or any elevated surface. It is like a lunge, but with your back leg elevated. Keep your knee over your heels and chest up. Go down until your front leg is parallel to the ground or as low as you can go.
• Use a 2/0/2 tempo. 2 seconds down, 0 seconds at the bottom, and 2 seconds coming up

Valslide Hamstring Curl x 12

• Lie on your back with your legs bent in front of you at shoulder width. Put on socks or a towel under your feet and pull your heels back until they are under your hips. This is done best on smooth hard floors. If on carpet I recommend putting something hard and smooth under your feet like half of a plastic cup or just with socks.
• Use a slow tempo on this exercise. There is no specific tepo timing but keep the exercise controlled and make sure you are feeling it in the back of your legs.

Single Leg Romanian Deadlift x 10

• This exercise is done by having one leg in the air behind you and then reaching down to touch the ground or as far as you can go. Your legs should have a slight bend, but making sure that most of the focus is on hinging at the hips. For support you may use anything to hold onto with one hand while you reach down with the other. For advanced lifters you can wear unstable shoes (running shoes) or go onto carpet with no support.
• Use a 2/0/2 tempo. 2 seconds down, 0 seconds at the bottom, and 2 seconds coming up

Calf Muscles Finisher

• Try to complete the exercises on a step or something that can elevate your toes. This will cause a greater stretch on the calf muscles. To do a calf raise start with the balls of your feet on the step so it is elevated (or on the ground). Push through the balls of your feet and lift your heels until they can’t go any higher, then lower back down. 

4 rounds with a  60 second break

• 15 calf raises with toes pointed in
• 15 calf raises with toes pointed out
• 15 calf raises with toes pointed forward

Add 1 rep to each exercise each round

Complete 10 rounds

• 5 burpees
• 5 jump squats
• 30 second rest