It's leg day!

Don't think you need to ALWAYS be in a gym to train! The ache you can get from doing a body weight workout can reap almost as much benefit as to one in the gym!

All you need is a timer (and if you have any weights lying around then you can make it harder for yourself by adding them in!).

CIRCUIT 1

Set your timer to 25 seconds work, 12 seconds rest. (try downloading an interval timer in the app store on your phone!) Each exercise you are going to complete for 25 seconds followed by 12 seconds rest. E.g. 25 seconds of squats, 12 seconds rest, 25 seconds sprints, 12 seconds rest etc.

Squats

Sprints

Sumo Squats

Broad Jumps

Cross Jumps

Once you have completed that first circuit, we are then going to do each exercise back to back for 20 seconds. E.g. 20 seconds squats, straight into 20 seconds sprints, 20 seconds sumo squats etc. Once you have completed all exercises back to back, have a rest for 2-3 minutes before moving on to circuit 2.

CIRCUIT 2

Set your timer to 25 seconds work, 12 seconds rest. (try downloading an interval timer in the app store on your phone!) Each exercise you are going to complete for 25 seconds followed by 12 seconds rest. E.g. 25 seconds of over knee lunges, 12 seconds rest, 25 seconds in out squat jumps, 12 seconds rest etc.

Over Knee Lunges

In out squat Jumps

Burpees

Squat Jumps

Once you have completed that first circuit, we are then going to do each exercise back to back for 20 seconds. E.g. 20 seconds over knee lunges, straight into 20 seconds in out squat jumps, 20 seconds burpees etc.

THE EXERCISES

Squats - Feet at shoulder width apart. Push the hips back and down until the hips are bellow parallel. If you cannot get below parallel, get as low as you can and always aim to get lower each time.

Sprints - On the spot, the aim is to run as fast as you can without moving from your standing position. Bring the knees as high as they will go and use your arms to give you more speed.

Sumo squats - Wide stance squat. Feet should be a step wider than shoulder width apart. Push the hips back and down until the hips are below parallel. If you cannot get below parallel, get as low as you can and always aim to get lower each time.

Broad Jumps - Begin in a standing position, jump as far forward as you can, landing softly on the knees and using your arms to bring you forward. If you cannot do the big jump, step as far forward as you can in exactly the same manner.

Cross Jumps

Over Knee Lunges

In out squat jumps

Burpees

Squat jumps - Feet at shoulder width apart. Push the hips back and down until the hips are bellow parallel. If you cannot get below parallel, get as low as you can and always aim to get lower each time. On the way out of the squat, jump as high as you can into the air before landing softly back down into the second squat.