28d • Workout Centre
Daily Body Weight Workout #39
Lower-Body Strength & Power
Goal: Improve single-leg power and lower-body endurance.
Warm-Up (5 min)
Walking lunges · Leg swings · Hip circles · Calf raises · Squat pulses
Main Circuit (20 min)
3–4 rounds
- Split squats × 12 each leg
- Reverse lunge → hop × 8 each leg
- Wall sit × 60 s
- Lateral lunges × 10 each side
- Glute bridge march × 20
- Calf raise + 2s hold × 20
Cool-Down (5 min)
Quads · Hamstrings · Figure-4 stretch
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Daily Body Weight Workout #39
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