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No Equipment Lower Body Workout. These exercises are ideal for working out at home.

WARM UP
30 secs Side Steps
15 secs rest
30 secs Drop Squats
15 secs rest
30 secs Forward and Back Drill

REST 30 secs

STRENGTH SERIES
30 secs Squat
30 secs Alternating Side Lunges
30 secs Reverse Lunge Kick

REST 30 secs

PLYOMETRIC MOVES
30 secs Forward Reverse Jumps
15 secs
30 secs Speed Skaters
15 secs
30 secs each leg Sprinter Jumps

REST 30 secs

CORE SEQUENCE
30 secs forearm plank
5x each side side plank reach

REST 30 secs

COOL DOWN
30 secs Adductor Stretch
30 secs Chest Stretch
30 secs Figure 4 Stretch

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