5 Exercises. 5 Rounds. 30 Minutes.

Lower Body Focus

This week’s Workout of the Week is built to target the legs with a simple but effective structure. Five exercises, repeated over five rounds, designed to develop lower body strength, muscular endurance, and mental grit.

No complicated setup, no wasted time. Just consistent effort and high-quality movement.

The Workout

Format:
40 seconds work / 20 seconds rest
Complete all five exercises to finish one round
Rest 60 seconds between rounds
Total: 5 rounds

Exercise 1: Goblet Squats (or Air Squats)

Focus on depth and control. Drive through the heels and keep the chest upright.

Exercise 2: Alternating Reverse Lunges

Step back with control to protect the knees. Maintain balance and stay tall through the torso.

Exercise 3: Jump Squats (or Squat to Calf Raise)

Explode upward with power. Land softly and reset between reps.

Exercise 4: Walking Lunges (or Static Split Squats)

A strong unilateral movement to build stability, strength, and coordination through the legs.

Exercise 5: Wall Sit Hold

Hold a strong position at parallel. Stay steady and embrace the burn to finish the round.

Why It Works

This session is designed to build:

• Lower body strength through repeated squat and lunge patterns

• Muscular endurance under fatigue

• Power and explosiveness through jump variations

• Stability and resilience through unilateral work

The accumulated volume across five rounds makes this a true leg-focused challenge.

Scaling Options

To adjust the workout to your level:

• Reduce work intervals to 30 seconds

• Remove jump variations and keep movements controlled

• Add weight (kettlebell or dumbbells) for advanced athletes

Stay consistent across all five rounds, keep movement quality high, and finish stronger than you started.