Start with your arms by your side, feet shoulder width apart, head up, and back straight. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor. Now pressing mainly with the balls of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement. When you touch the floor again, immediately squat down and jump again. Repeat for the recommended amount of repetitions.
The Lower Body workout consists of four lower body exercises that can be done anywhere using just your bodyweight. Weights can be added to increase the intensity of any of the exercises. Perform all four exercises consecutively for 5 rounds, resting one to two minutes in between rounds.
Muscles used: Quads, calves, glutes, hamstrings.