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The Healthy Food Guide team believe that making small diet and lifestyle changes brings the best long-term gains. We look at the science behind the headlines and promote a balanced way of eating.

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.

leg and core workout: reverse lunge

20 x squat jumps

Standing with feet shoulder width apart, complete a full squat before jumping into the air.

leg and core workout: squat jump

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.