"Hello, legs! This move is a killer quad, glute, calf, and cardio challenge! A great one for athletes and people working on balance and leg strength goals," Folts-Mercure says.
Do each move 15-20 reps on each side while maintaining good form in less than 60 seconds. Rest the remainder of the 60 seconds, or as needed. You can use just your bodyweight, or you can add light 5 lb. weights for an advancement.
- Hop your right leg back and your left leg forward into a lunge, making sure your back knee lines up directly under your hip, making a 90-degree angle and your front knee over your ankle and parallel to the ground, tracking with your first three toes.
- Press up from each lunge bracing your core, ribs closed, with a big exhale, and pushing through your front heel to activate your posterior chain.
- Alternate.
Image Source: POPSUGAR Photography / Matthew Kelly