Lower-Body Equipment-Free Workout With a Cardio Burnout

Workout Directions

Do each move below for your selected period of work and rest time (Option 1, 2, or 3). After your last move, rest for 60 seconds. That's 1 circuit. Do the entire circuit 3-5 times. After your last circuit, try the AMRAP.

Bonus: AMRAP (As Many Rounds As Possible)
Do 10 reps of each move below in order. Complete as many rounds as you can in 4 minutes, resting as little as possible.

1 - Duck Walk to Stand

2 - Runner's Lunge to Balance - Repeat on Each Side

3 - Mountain Climber

4 - Corkscrew

After your last circuit, try the AMRAP.

Bonus: AMRAP (As Many Rounds As Possible)
Do 10 reps of each move below in order. Complete as many rounds as you can in 4 minutes, resting as little as possible.

5 - Runner's Lunge to Balance - Repeat on Each Side

x 10 reps on each side

6 - Toe Touch Crunch - Alternating Sides

x 10 reps alternating sides

For all the moves and the full workout instructions - check out https://www.self.com/gallery/lower-body-bodyweight-workout

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