Warmup
Do a set of each move below, but with no added weight or at a much lower intensity if the exercise doesn't require any weight.
Workout: Lower Body
Prepare to sweat. This workout targets each of the major muscle groups in the lower body for a well-rounded workout. Do three sets of 12 reps of each exercise. (That means three sets on each side for the moves that are performed on one leg.)
Cooldown
Three to five minutes of static stretching and breathing exercises.