I did this workout yesterday and my legs were definitely feeling the burn afterwards, which is why I am calling this the Leg Burner! You can do this bodyweight circuit anywhere but I recommend wearing sneakers for the split jumps to reduce the impact on your joints.
Quick Warm-Up
Stand with your feet wider than shoulder-width apart and toes out. Squat until your thighs are parallel to floor, then lift both heels. Hold for 20 seconds.
Complete exercises 1 through 4 with little-to-no rest in between. Rest for 30 seconds and then repeat the same circuit 4 times.
1. Squats
Stand with your feet slightly wider than hip-width distance apart. While keeping your back flat, come down to a squat position as if you were going to sit in a chair. Make sure that your knees stay stacked over your ankles. Come back up to standing and flex your glutes as you come up. For my challengers, turn this move into a squat jump. Repeat 30 times.
2. Split Jumps
Start by getting into a split squat position. Bend your left leg in front of you at 90 degrees while bending your right leg back behind you so that your shin is parallel to the ground at a 90 degree angle. Quickly jump up and scissor kick your legs so that you land with your right leg in front and your left leg in back. As soon as your feet land, lower your body into a split squat. To modify, take out the jump and do lunges instead. Repeat 15 times.
3. Curtsy Lunges with Squats
Stand with your feet hip-width distance apart. Lunge back into a curtsy position by bringing your left leg back at an angle so that you land with your left foot on your right side. Land so that your shin is parallel to the ground. Then bring back your left leg and transition into a squat position. Transition from squat to curtsy lunge on the right leg. Then bring your leg back into a squat position. To modify, take out the squat. Repeat 10 times (for a total of 20 curtsy lunges).
4. Side Leg Lifts
Start by lying on your right side with your left hand on your hip. Turn your left hip slightly forward so that your core is tucked in. Keeping your left leg as straight as possible and your toes slightly angled toward the ground, raise your leg up a few inches, flex your glutes, and then bring it back down. Repeat 15 times on the left leg and then switch sides and do 15 on the right leg.
Rest for 30 seconds and then repeat the same circuit 4 times.
