The only thing you’ll need here is a sofa and a stop watch.
We’re starting with body weight squats & we’re gonna work consistently for 30 seconds. Feet should be in the sumo stance position. As soon as those 30 seconds are up, straight into jumping squats for another 10 seconds. Allow 20 seconds rest and then repeat another 4 times. 1 set takes 1 minute to complete so in total it’s 5 minutes of work.
We’re then going to perform a reverse lunge (stepping backwards) straight into a normal lunge (stepping forwards). So, 1 foot remains planted whilst the other foot first lunges backwards and then lunges forwards (this sequence = 1 rep). Perform 10 reps in total and then jump straight into 10 Bulgarian Split Squats with the weight going through the same leg. Allow 20 seconds rest and then swap legs & repeat. Perform 3 sets on each leg.
Single leg RDL’s. 4 sets of 8 reps on each leg. Allow no rest in between sets.
Finally, it’s Single Leg Glute Bridges. Rest your upper back on the sofa so it is supported. Work for 20 seconds with 1 foot planted, then 20 seconds with the other foot planted, then allow 20 seconds break – that’s 1 set. Perform 5 times therefore working for 5 minutes in total.
Estimated Workout Duration – 18 minutes.