Friday Workout

Leg Day Workout

Structure:

  • 3 rounds

  • 60 seconds per move, performed sequentially with no rest between exercises

  • 90 seconds of walking march or active recovery between rounds

Optional Finisher:

  • 1-minute all-out effort of your favorite or least favorite move, alternating between them for 2 minutes

Legs Workout Routine

Round Duration: Approximately 20-25 minutes, including rest and transitions

Warm-up (Optional):

  • 3-5 minutes of light cardio and dynamic leg stretches

Main Circuit

  1. Jump Lunges with Pulses — Jump into lunge, land low, pulse at the bottom, repeat continuously

  2. Walking Lunge with Torso Twist — Lunge forward, add a slight twist toward the front leg, switch legs

  3. Reverse Curtsy Lunges — Step one leg diagonally behind, sink low, switch sides, target glutes and thighs

  4. Step-Out Side Lunge — Step wide to the side, sit into the heel, return to center, switch sides

  5. Sumo Squat with Leg Kick — Wide squat, as you stand, kick one leg out to the side; alternate legs with each rep

  6. Knee Hover Hold (Glute Bridge Variation) — Lie on your back, lift hips, hover knees above the ground, engage glutes and core

  7. Burner (Choose Your Preference) — Go all out for 60 seconds on your favorite or least favorite move, such as

    • Explosive jump lunges or

    • Wall sit or

    • Sumo squat hold

Notes:

  • Maintain control and proper form, especially during pulses and low-position holds

  • Feel free to adjust timing or repetitions based on your fitness level

  • Cool down and stretch after completing the circuit for optimal recovery