Do 1 set of each exercise without resting, and keep track of the time it takes you to complete the circuit. Rest for double that time, and then repeat the circuit. When you can finish the first circuit in 90 seconds, skip the rest period.
1. Bodyweight squat: 24 reps
2. Bodyweight alternating lunge: 12 each leg
3. Bodyweight split jump: 24 each leg
4. Bodyweight jump squat: 12 reps. (For instructions, seesquat series on the next page.)
Repeat the series twice without any rest, for a total of 3 rounds.
1. Bodyweight jump squat: Lower your body until your thighs parallel the floor. Then jump as high as you can. Repeat for 20 seconds.
2. Bodyweight squat: Do as many reps as you can in 20 seconds.
3. Isometric squat: Lower your body until your thighs parallel the floor, and pause. Hold the position 30 seconds. (Not enough work? Try the Ultimate Lower Body Workout.)
Countdowns (Choose Option 1 or 2)
Alternate between the two exercises without resting. For your first round, do 10 repetitions of each exercise. For your second round, do 9 reps. Then do 8 reps for your third round, and so on. Go as low as you can, or until you reach zero. Each week, raise your starting rep count by 1--so if you did reach zero, you'll start with 11 repetitions for the second week.
1. Single-arm dumbbell swing: Using an overhand grip, hold a dumbbell at arm's length in front of your waist. Bend at your hips and knees and lower your torso until it's at a 45-degree angle to the floor. Swing the dumbbell between your legs, and then thrust your hips forward and swing the dumbbell up to chest level as you stand. Reverse the move, and repeat.
2. Squat thrust: Stand with your feet shoulder-width apart and your arms at your sides. Push your hips back, bend your knees, and lower your body as deep as you can into a squat. Now kick your legs backward so that you're in a pushup position. Then quickly bring your legs back to a squat. Stand up quickly and repeat the entire move.
Option 2 1. Bodyweight jump squat
2. Explosive pushup: Assume a pushup position, your hands slightly beyond shoulder width. Your body should form a straight line from your ankles to your head. Bend your elbows and lower your body until your chest nearly touches the floor. Press yourself up with enough force that your hands leave the floor.