For this week’s exercise, we are going to train the lower body using your body weight. Anytime you work your lower body (legs) muscles, your heart rate will go up because When you work your legs, you are working larger muscle groups, which require more fuel and oxygen. Therefor you are getting a great cardio work as well.

Points to remember:

  • Always keep your knees on top of your ankles when squatting, you should see all your shoelaces when you look down. To do this, you need to push more weight on your heals than the ball of your feet.
  • If you are new to exercising, Please see the modification.
  • Please make sure to warm up for at least 3 minutes before you start your workout and cool down for 3 minutes after you finish.

Here is the drill:

We have three workouts that we are going to repeat for 60 Sec each, then take a 60 Sec break, and repeat 4 times, for a total of 16 minutes.

Exercise 1: Reverse lunge with knee up

  1. Stand with feet hip-width apart
  2. Step your right foot back, coming into a low reverse lunge.
  3. Shift all of your weight to your left foot, engage your glutes, brace your core.
  4. Bring your right foot forward and simultaneously jump off your left foot, bringing right knee to your chest.
  5. Land softly on your left foot, and immediately step back into a low lunge to repeat.
  6. Repeat for 30 Sec and then switch legs and repeat from the top for another 30 Sec.


  • Take the jump out

Exercise 2: Curtsy lunge with leg lift

  1. Stand with your feet hip width apart
  2. Take a big step with your left leg, cross it behind right leg and lunge
  3. As you stand up, kick your left leg out to the side
  4. Repeat for 30 Sec and then switch sides and repeat for another 30 Sec


  • Go as deep as it is comfortable for you, keeping knees on top of your ankles.
  • Just tap your leg to the side instead of lifting or kicking.

Exercise 3: Squat  Kick Kick

  • Stand with your feet shoulder width apart
  • Squat down, pushing your hips back and transferring your weight back to your heels, keeping knees on top of your ankles. Go as deep as you can
  • As you stand up shift weight to left leg raise your right knee up and kick to the front of the room and lower
  • Then transfer your weight to the right leg and kick with left leg
  • Repeat for 60 Sec.


  • Go as deep as it is comfortable for your knees
  • Instead of kicking, just tap the floor in front of you

Watch the video below for visual aid.

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