Try this lower body and core workout at the gym or at home – it doesn’t require any equipment. Simply complete all the reps for each exercise before moving straight onto the next movement. Try and complete 2-3 rounds of the circuit below. Your legs will feel like jelly at the end of it!
20 x forward lunges (10 on each side)
Lunge forward ensuring your back knee hits the ground to complete one full rep.
20 x cossack squats (10 on each side)
Holding a wide stance, carefully lower yourself onto each leg until your hips are below the knee and one leg is fully extended.
20 x jumping lunges (10 on each side)
Get ready to feel the burn! Alternate between a split lunge on either leg by jumping.
20 x reverse lunges (10 on each side)
This time, step backwards until your back knees taps the floor to complete one full rep.
20 x squat jumps
Standing with feet shoulder width apart, complete a full squat before jumping into the air.
100 x plank leg lifts (50 on each side)
Get down into your basic plank position (elbows on the floor) and raise each leg off the ground while maintaining a tight core. Don’t let your hips sink.
Repeat for 2-3 more rounds (or as many as you can manage!).
Good luck! And don’t forget to stretch at the end.
Why not refuel with some of our high-protein recipes, to help aid muscle recovery?
This is the Amazona workout by Freeletics, a fitness app that teaches you how to train for strength, power and endurance using just your bodyweight.