Your Legs and Butt Will Be Sore For Days After This 30-Minute Bodyweight Workout

Dear legs, I'm sorry. You will be absolute toast tomorrow. Love, this bodyweight workout. PS - tell your close buddy, butt, he won't be able to sit down for days.

Yep, this high-intensity interval bodyweight workout is all about the lower body. It alternates between plyo moves to get the heart racing and strengthening moves to get your muscles burning.

30-Minute Bodyweight Leg Workout

Equipment needed: None

Directions: Perform this 15-minute workout twice, for a total of 30 minutes. Use the first two moves in the first round as your warmup. Take three to five minutes to cool down and stretch your hamstrings and glutes.

0:00-2:00 Repeat 2x
Cross jack: 30 seconds
Air squat: 30 seconds
2:01-2:30 Rest: 30 seconds
2:31-4:30 Repeat 2x

Squat jack: 30 seconds
Alternating forward lunge: 30 seconds
4:31-5:00 Rest: 30 seconds
5:01-7:00 Repeat 2x
Squat thrust: 30 seconds
Sumo squat: 30 seconds
7:01-7:30 Rest: 30 seconds
7:31-9:30 Repeat 2x
Lunge jump: 30 seconds
Side elbow plank with leg lift: 30 seconds
9:31-10:00 Rest: 30 seconds
10:01-12:00 Repeat 2x
Around-the-world squat hop: 30 seconds
Alternating reverse lunge: 30 seconds
12:01-12:30 Rest: 30 seconds
12:31-14:30 Repeat 2x
Side skater: 30 seconds
Wall sit: 30 seconds
14:31-15:00 Rest: 30 seconds

Keep reading for details on how to do each move.



from POPSUGAR https://www.popsugar.com/fitness/Bodyweight-Leg-Workout-45506755
via IFTTT