Focus: A high-volume, lower body and cardio challenge.
Exercises: Full Squat [115], Forward Lunge [128], Glute Bridge [164], High Knees [191], Butt Kicks [152], Jumping Jacks [173]
BEGINNER
(Approx. 30-40 min)
Warm-up: 5 min light cardio.
Workout: 3 Rounds For Time.
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Full Squat [115]: 20 reps
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Forward Lunge [128]: 10 reps per leg
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Glute Bridge [164]: 25 reps
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High Knees [191]: 40 reps (20 each side)
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Butt Kicks [152]: 40 reps (20 each side)
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Jumping Jacks [173]: 30 reps
Cool-down: 5 min stretching.
MEDIUM
(Approx. 40-50 min)
Warm-up: 5-7 min dynamic warm-up.
Workout: 4 Rounds For Time.
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Jumping Full Squat [117]: 15 reps
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Alternating Jump Lunge [129]: 12 reps per leg
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Single-Leg Glute Bridge [166]: 15 reps per leg
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Jump Knee Tucks [156] (modified): 10 reps
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Butt Kicks [152] (faster): 50 reps (25 each side)
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Jumping Jacks [173] (faster): 40 reps
Cool-down: 7-10 min stretching.
ADVANCED
(Approx. 50-60 min)
Warm-up: 7-10 min dynamic warm-up.
Workout: 5 Rounds For Time.
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Jumping Full Squat [117] (max height): 20 reps
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Jump Split Squat [139]: 15 reps per leg
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Single-Leg Hip Thrust [169]: 15 reps per leg
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Jump Knee Tucks [156]: 15 reps
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Butt Kicks [152] (max speed): 60 reps (30 each side)
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Jumping Jacks [173] (max speed): 50 reps
Cool-down: 10 min stretching.
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