LEG DAY

Warm-up (2 minutes):

• 1 minute of bodyweight squats

• 1 minute of knee hugs

Exercises (1 minute each, repeat 3 sets):

LOWER BODY: Strong & Sculpted

1. Reverse Lunge to Front Kick
   This exercise combines a reverse lunge with a front kick to engage your glutes, quads, and core.
   Watch Demo

2. Side Step Squats with Dumbbell
   Perform side step squats while holding a dumbbell to target your inner and outer thighs.
   Watch Demo

3. Calf Raise Pulse
   This movement focuses on strengthening your calf muscles through small, controlled pulses.
   Watch Demo

4. Kickstand RDL (Romanian Deadlift)
   A unilateral exercise that targets the hamstrings and glutes, improving balance and stability.
   Watch Demo

5. Dumbbell Walking Lunges
   A dynamic movement that works the entire lower body, enhancing strength and coordination.
   Watch Demo

6. Frog Squats
   This squat variation emphasizes flexibility and targets the inner thighs and glutes.
   Watch Demo

   Complete this circuit 3 times, with a 1-minute rest between rounds.

Rest: 1 minute between sets

Cool-down (2 minutes):

• 1 minute of lying hamstring stretch (each leg)

• 1 minute of seated twist stretch