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Calisthenic Strength & Mobility Path →

Full Body Hypertrophy

Today you'll fire up your legs and get your whole body moving with squats, lunges, and cardio bursts. It's a great way to build a strong foundation — expect to feel energized and accomplished by the end!

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Workout Breakdown

Warm-Up

1

Jump Rope

1 set × 120s

2

Leg Swing

1 set × 10 reps

3

Hip Circle

1 set × 10 reps

4

Squat

1 set × 10 reps

Main Workout

1

Squat

3 sets × 8 reps, 8 reps, 8 reps

2

Reverse Lunge

3 sets × 8 reps, 8 reps, 8 reps

3

Sumo Squat - BODY_ONLY

3 sets × 8 reps, 8 reps, 8 reps

4

Jump Rope

2 sets × 30s, 30s

5

Glute Bridge

2 sets × 10 reps, 10 reps

6

Calf Raise

2 sets × 12 reps, 12 reps

Cool Down

1

Quad Stretch

1 set × 30s

2

Hip Flexor Stretch

1 set × 30s

3

Seated Hamstring Stretch

1 set × 30s

4

Child's Pose

1 set × 45s