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Home: Lower-Body Intervals

43 min
 · 
9 exercises
We're going to kick off today with some cheeky time on - time off work! Do your absolute best to stick with the work and rest ratios, the sweat will follow!
Surrenders
3 sets
30 secs
30 sec rest
Nice and simple to start! 30 seconds on and 30 seconds off. Alternate your legs with every rep!
1:00 rest
Adductor Knee Raises
4 sets
30 secs
30 sec rest
Perform 2 sets per side here!
1:00 rest
High Knees
3 sets
45 secs
45 sec rest
Some running on the spot now. Go for 15 secs at a warm-up pace, 15 secs at a faster pace, & 15 secs of sprinting!
1:00 rest
Front Kicks
4 sets
30 secs
30 sec rest
Again, perform 2 sets per leg! Has the sweat begun to fall yet?
1:00 rest
Air Squats
3 sets
45 secs
45 sec rest
Do your best to get very low with these. By keeping your arms up you add additional stretching to the hip complex!
1:00 rest
Mountain Climbers
3 sets
45 secs
45 sec rest
Some mountain climbers! Go for 15 secs at a warm-up pace, 15 secs at a faster pace & 15 secs of sprinting!
1:00 rest
Frog Jumps
3 sets
30 secs
30 sec rest
We're getting there. Be sure to keep your back upright here and always bend your knees as you land!
1:00 rest
Duck Walks
3 sets
30 secs
30 sec rest
We'd recommend not doing these on the way to the supermarket. They're definitely more of a post-office walk.
1:00 rest
Plank Leg Lifts
4 sets
30 secs
30 sec rest
The last hurrah (of today)! Don't forget, the exercise instructions are there to help!
Home: Lower-Body Intervals
43 min
 · 
9 exercises
We're going to kick off today with some cheeky time on - time off work! Do your absolute best to stick with the work and rest ratios, the sweat will follow!
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Surrenders
3 sets
30 secs
30 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Nice and simple to start! 30 seconds on and 30 seconds off. Alternate your legs with every rep!
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Calves
  1. Standing on something soft, such as an exercise mat, place both hands behind your head and gently bring your right knee down to the ground.
  2. Follow with your left knee so that you are kneeling on the mat, with your hands behind your head and your back nice and straight.
  3. Lift your right knee up placing your right foot in front of you. Bring your left foot forward and drive upward through your right heel to bring you back to starting position.
  4. Repeat the same movement, but leading with your left leg.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
  1. Stand with your feet slightly wider than shoulder width apart. Bend your knees and bring yourself down into a squat until your thighs are parallel to the floor.
  2. Keep your chest up, your eyes focused straight ahead, and your core engaged. 
  3. Take mini, duck-like steps forwards and backwards for the designated number of reps.
  4. Quack quack.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Rest
0:00
next up
Adductor Knee Raises
Next
Adductor Knee Raises
4 sets
30 secs
30 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Perform 2 sets per side here!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
  1. Position yourself on all fours on a mat with your palms flat and shoulder-width apart. Place your knees hip-width apart and bend them at a 90 degree angle.
  2. Try to relax your core so that your back and abs are in a natural position.
  3. Maintain this posture as you raise your right knee and bring it as close to your chest as you can.
  4. Now raise your right thigh out to the side, keeping the hips still.
  5. Kick your raised leg straight back slowly until it is in line with your torso.
  6. Reverse the movement to return to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors
  1. Lie on your right side on top of a yoga mat or other soft surface.
  2. Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip.
  3. Slowly lift the left leg into the air, keeping it straight during the exercise.
  4. Slowly lower your left leg. Complete the set then repeat with the other leg.
Rest
0:00
next up
High Knees
Next
High Knees
3 sets
45 secs
45 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Some running on the spot now. Go for 15 secs at a warm-up pace, 15 secs at a faster pace, & 15 secs of sprinting!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Begin jogging in place, lifting the knees as high as you can.
  2. Try to lift your knees up to hip level but keep the core tight to support your back.
  3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
  4. Bring the knees towards your hands instead of reaching the hands to the knees!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
  1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
  2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
  3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
  4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
  5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
  2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
  3. Continue this back and forth motion, keeping your arms swinging in motion.
Rest
0:00
next up
Front Kicks
Next
Front Kicks
4 sets
30 secs
30 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Again, perform 2 sets per leg! Has the sweat begun to fall yet?
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors
  • Stand with a tight core and flat back. Stagger your feet just a little so that your left foot is in front and your right front is behind you.
  • Bend your elbows and bring your closed hands to your chin, mimicking a traditional boxing stance.
  • Begin by extending your right leg up, leading with your knee.
  • Next, extend your foot out. Immediately, retract it back to the starting position.
  • Repeat on the other side.
Rest
0:00
next up
Air Squats
Next
Air Squats
3 sets
45 secs
45 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Do your best to get very low with these. By keeping your arms up you add additional stretching to the hip complex!
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand tall against a wall with your head and back touching the wall.
  2. Position your feet so that they are shoulder-width apart and a few inches away from the wall.
  3. Rest your arms at your sides.
  4. Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position
  5. Return to starting position by straightening your knees and standing tall again.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Stand straight – that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.
  2. Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.
  3. On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.
Rest
0:00
next up
Mountain Climbers
Next
Mountain Climbers
3 sets
45 secs
45 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Some mountain climbers! Go for 15 secs at a warm-up pace, 15 secs at a faster pace & 15 secs of sprinting!
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
  1. Place your hands flat on the floor, shoulder width apart.
  2. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
  3. Your body should be in a straight line, with your weight supported on your hands and toes only.
  4. Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
  5. Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
  6. Continue alternating in this manner for the desire amount of time.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Begin jogging in place, lifting the knees as high as you can.
  2. Try to lift your knees up to hip level but keep the core tight to support your back.
  3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
  4. Bring the knees towards your hands instead of reaching the hands to the knees!
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Assume a push-up position. Core is tight. Back is flat. Hands are underneath the shoulders. Head is in neutral position.
  2. Bring one knee up towards your chest and twist towards the opposing elbow. (Ex: Right knee to left elbow.)
  3. Contract the core and return the leg to the starting position.
  4. Alternate between legs.
Rest
0:00
next up
Frog Jumps
Next
Frog Jumps
3 sets
30 secs
30 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
We're getting there. Be sure to keep your back upright here and always bend your knees as you land!
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves
  • Standing straight up, bring your feet outside of shoulder width.
  • Squat down by bending at the knees and driving your hips back.
  • Keeping your chest up, forcefully push off the ground with the balls of your feet.
  • Land on the balls of your feet, remaining in the squatting position. Your legs will remain wide.
  • Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  2. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
  3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  4. Keep your back straight at all times.
  5. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
  6. Pause for a count of one.
  7. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
  8. At the same time extend our arms out above you.
  9. Land with your knees slightly bent to absorb the impact.
  10. Repeat
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Begin by standing tall with a straight back and tight core. Slightly bend the knees and push the hips back. Bring the hands up and keep the chest up. Feet should be shoulder-width apart.
  2. Jump and launch yourself forward. Swing your arms back and use the momentum.
  3. Land in a squat position. Knees are bent and hips are back. Return to starting position and repeat.
Rest
0:00
next up
Duck Walks
Next
Duck Walks
3 sets
30 secs
30 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
We'd recommend not doing these on the way to the supermarket. They're definitely more of a post-office walk.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
  1. Stand with your feet slightly wider than shoulder width apart. Bend your knees and bring yourself down into a squat until your thighs are parallel to the floor.
  2. Keep your chest up, your eyes focused straight ahead, and your core engaged. 
  3. Take mini, duck-like steps forwards and backwards for the designated number of reps.
  4. Quack quack.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
  2. Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
  3. Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
Rest
0:00
next up
Plank Leg Lifts
Next
Plank Leg Lifts
4 sets
30 secs
30 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
The last hurrah (of today)! Don't forget, the exercise instructions are there to help!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie on a mat and position yourself in a plank position. Place your elbows on the floor beneath your shoulders. Your toes should touch the floor and your torso should be lifted in a straight line.
  2. Engage your core muscles and lift one foot off the floor. Keep the rest of your body as still as you can. Your heel should lift until it is in line with your buttocks.
  3. Slowly lower the leg to the starting position and repeat with the other leg.
Primary muscle group(s):
Abs
  1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
  2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
  3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
  4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

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