Bodyweight Squat Jumps
WEEK #3 / DAY #5: LOWER BODY + CORE
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19s
Bodyweight Squat Jumps – 3 sets x 12 reps, 45 sec rest
Starting Position: Stand with feet shoulder-width apart, hands by your sides or in front of your chest.
Execution: Lower into a squat, then explosively jump up, extending your legs fully. Land softly and immediately descend into the next squat.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Form Tips: Focus on landing softly to protect your joints, and maintain control during each jump.
Up Next in WEEK #3 / DAY #5: LOWER BODY + CORE
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DB RDL
Dumbbell Reverse Deadlift – 3 sets x 12 reps, 60 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells in front of your thighs with palms facing your legs.
Execution: Hinge at the hips, keeping your back flat, and lower the dumbbells down your legs until you feel a stretc... -
Single Leg Glute Bridge
Single-Leg Glute Bridge – 3 sets x 12 reps per side, 45 sec rest
Starting Position: Lie on your back with knees bent, one foot flat on the ground, and the other leg extended straight up.
Execution: Press through the heel of the foot on the ground and lift your hips toward the ceiling. Squeeze you... -
Mountain Climbers
Mountain Climbers – 3 sets x 20 reps, 10 sec rest
Starting Position: Begin in a high plank position with hands under shoulders and body in a straight line from head to heels.
Execution: Quickly drive one knee toward your chest, then switch legs, alternating in a running motion while keeping your ...
