Ladies, this workout is nothing but lunges and squats... We're going to sculpt our legs, thighs, and glutes into shape! So if you're here consider yourself R.S.V.P'ed to my partay! wooohoo! Now were doing 5 different lunges and 5 different squats, I have two variations. The first is a minute of jump rope between each strength exercise, the second is without the jump rope. Pick either. I'm doing the the jump rope routine, cause I love mixing cardio and strength. 2 birds 1 stone! (win). You can also time this two ways. You can use your interval timer OR you can do 10 reps for each exercise.
If you are using the interval timer set it for two intervals the first will be for 60 seconds, and the second interval will be for 30 seconds, and then set it for 5 rounds.
If you are watching the clock jump rope for a minute and then follow up with 10 reps of the strength exercise.
If you are NOT using a jump rope just count out 10 reps for each exercise. On the exercises that isolate a leg, do 10 reps per leg. M'kay! Got it? Good! Here's the breakdown, and as always there will be video's on how to perform each exercise after the breakdown. Enjoy!
Jump Rope and Strength Breakdown
*No jump rope? Do jumping jacks instead!*
| Exercise | Duration |
| Jump Rope | 60 seconds |
| Alternating Side Lunges | 30 seconds |
| Jump Rope | 60 seconds |
| Reverse Lunges | 30 seconds |
| Jump Rope | 60 seconds |
| Split Squat Lunges (right leg) | 30 seconds |
| Jump Rope | 60 seconds |
| Split Squat Lunges (left leg) | 30 seconds |
| Jump Rope | 60 seconds |
| Alternating Lunges | 30 seconds |
| Rest for 3 minutes, Repeat if you are advanced. If not proceed to the squat party! | |
| Jump Rope | 60 seconds |
| Sumo Squat Knee Ups (alternating) | 30 seconds |
| Jump Rope | 60 seconds |
| Front squat kick ups (right leg) | 30 seconds |
| Jump Rope | 60 seconds |
| Front squat kick up (left leg) | 30 seconds |
| Jump Rope | 60 seconds |
| Plie’ Squats | 30 seconds |
| Jump Rope | 60 seconds |
| Prisoner Squat | 30 seconds |
| Rest for 3 minutes, Repeat if you are advanced. If not praise the lord you’re done! J |
Just the lunges and squats
| Exercise | Reps |
| Alternating side lunges | 10 reps alternating |
| Reverse lunges | 10 per leg |
| Split Squat Lunges | 10 per leg |
| Alternating Lunges | 10 per leg alternating |
| Rest and repeat | |
| Sumo squat knee ups | 10 per leg, alternating |
| Front squat kick ups | 10 per leg, alternating |
| Plie’ squat | 10 reps |
| Prisoner squat | 10 reps |
| Rest and Repeat |
Alternating Side Lunges
Reverse Lunges
Split Squat Lunges
Alternating Lunges
Sumo Squat Knee Ups
Front Squat Kick ups
Plie' Squat
Prisoner Squat
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