MAY LEGS (MONDAY WEDNESDAY THURSDAY)

15-MINUTE LEG INTENSITY

Glutes | Quads | Calves

Format: 3 Rounds | 5 Moves | 45 sec work / 15 sec rest

1. Sumo Pulse Squats

  1. Stand wide, toes slightly turned out.
  2. Squat low and stay in the bottom third—pulse without standing up fully.
  3. Targets inner thighs and glutes.

2. Bulgarian Split Squats (Bodyweight or Weighted)

  1. Back foot on bench/box.
  2. Drop straight down into a deep lunge, then press through front heel.
  3. Switch legs at 22–23 sec.
  4. Glute and quad isolation.

3. Wall Sit with Heel Raise Hold

  1. Sit flat against a wall, thighs parallel to the floor.
  2. Lift both heels off the ground and hold.
  3. Brutal for quads + calves + core tension

4. Dumbbell Curtsy Lunge

  1. Hold dumbbells at your sides.
  2. Step one leg diagonally behind the other into a deep lunge, keeping torso upright.
  3. Alternate sides.
  4. Glutes + outer quad burn

5. Standing Single-Leg Calf Raises

  1. Stand on one leg. Raise your heel high, pause, and lower slowly.
  2. No leaning or support. Switch sides halfway.
  3. Focus on balance + full calf extension.

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