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Calisthenics Power and Muscle →

Lower Body Strength

Fire up your legs with a mix of explosive jumps and strength-building movements! You'll build power, stability, and endurance from the ground up — a perfect Day 9 challenge.

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Workout Breakdown

Warm-Up

1

Leg Swing

1 set × 30s

2

Hip Circle

1 set × 30s

3

Bodyweight Squat

2 sets × 10 reps, 10 reps

4

Glute Bridge

1 set × 10 reps

Main Workout

1

Jump Squat

3 sets × 7 reps, 7 reps, 7 reps

2

Lunge

3 sets × 7 reps, 7 reps, 7 reps

3

Sumo Squat - BODY_ONLY

3 sets × 10 reps, 10 reps, 10 reps

4

Reverse Lunge

3 sets × 9 reps, 9 reps, 9 reps

5

Glute Bridge (Single-Leg)

3 sets × 10 reps, 10 reps, 10 reps

6

Wall Sit

3 sets × 30s, 30s, 30s

Cool Down

1

Quad Stretch

1 set × 30s

2

Seated Hamstring Stretch

1 set × 30s

3

Pigeon Pose

1 set × 30s

4

Child's Pose

1 set × 40s