Get ready to build powerful, explosive legs like a true athlete! This bodyweight and jump rope session will torch your quads, hamstrings, and glutes while boosting your speed and endurance.
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Jump Rope
1 set × 120s
Leg Swing
1 set × 15 reps
Hip Circle
1 set × 10 reps
Lunge (Walking)
1 set × 12 reps
Bodyweight Squat
2 sets × 10 reps, 10 reps
Step-Up
1 set × 3×30s
Pistol Squat
2 sets × 3×5 reps, 5 reps
Shrimp Squat (Beginner)
2 sets × 3×6 reps, 6 reps
Split Squat (Bulgarian)
Glute Bridge
Lateral Lunge Hold
Wall Sit
2 sets × 2×45s, 45s
Deadlift (Single-Leg Romanian)
2 sets × 2×10 reps, 10 reps
High Knees
1 set × 40s
Jump Squat
Quad Stretch
1 set × 30s
Standing Single-Leg Hamstring Stretch
Pigeon Pose
Calf Stretch (Seated)
Child's Pose
1 set × 45s