Legs

Bodyweight Squats Target your inner thighs 

 

Do 3 sets for 12-15 reps

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Steps

1. Bend your knees and hips

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2. Slowly lower your body

 

3. Pause for a couple of seconds, and return to the upright position.

Glute Bridges Target your hamstring.

 

Do 3 sets for 20 reps

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Steps

1. Start by Lying face up with your legs bent and your feet hip-width apart.

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2. Lift your hips and squeeze your glutes at the top.

 

3. Hold for a few seconds, then lower your hips to the floor.

Pile Squat Calf Raises Target your Calves 

 

Do 3 sets of 12-15 reps 

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Steps 

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1. Stand with your feet slightly wider than shoulder width 

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2. Slowly Squat until your thighs are parallel to the floor.

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3. In the squat position slowly lift both heels off the ground, for 2 seconds.

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Jumping Lunges Target your Hamstrings, Calves, and Quadriceps

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Do 3 sets of 20 reps [10 on each side]

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Steps

1. jump your right foot forward and your left foot back, and bend both knees

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2. Jump both your feet back to the starting position

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3. Repeat on other side 

Squat Jumps Target your inner thighs

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Do 3 sets of 10-15 reps

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Steps 

1. Bend your knees and hips

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2. Slowly lower your body

 

3. Pause for a couple of seconds, and jump up.

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Reverse Lunges with Knee lifts Target the Hamstring.

 

Do 3 sets of 20 reps [10 each leg]

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Steps 

1. Slowly Step backward with your left foot.

 

2. Bend both knees 90 degrees to complete the reverse lunge.

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3. Push off your left foot in order to return to the starting position.

 

4. As you are returning to the starting position, swing your left knee towards your chest.

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5. Do with other Leg.

Side Step to Squat targets your Quadriceps 

 

Do 3 sets of 20 reps [10 on each side]

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Steps

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1. Place your left foot to your right, approximately hip-width apart.

 

2. drop into a wide squat.

 

3. Slowly Straighten your knees and bring your left foot back 

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4. Repeat on other side