Lower Body Workout Warm-Up * Five minutes of easy riding on an exercise bike * Forward leg swings x10 (each side) * Side leg swings x 10 (each side) * Lunges x10 (each side) Workout * 50m sprints x4 * Back squats 4 sets of 10 reps * Dumbbell step-ups 3 sets of 10 reps (each side) * Leg Press 3 sets of eight reps * Static squat 3 sets of 45 seconds Exercises Forward leg swings: Stand against a wall and swing your left foot across your chest as high as you can without shifting your hips. Swing in the opposite direction and repeat ten times before switching to the other leg. Side leg swings: Stand with your right side facing a wall. Swing your right leg forward as high as you can without shifting your hips. Swing the same leg back as far as you can. Repeat 10 times and switch to the other direction. Lunges: Put your hands on your hips and take a big step forward until your back knee touches the ground. Repeat ten times on each side. Back Squats: Stand in a squat rack with a barbell on your back. Shift your feet shoulder-width apart with your toes pointing out about 30 degrees. Squat down while keeping your knees in-line with your toes and keep your back straight. Stop when your thighs reach parallel and return to the starting position. Dumbbell step-ups: Stand in front of a box that’s about knee-height while holding a dumbbell in each hand. Step onto the box with your left foot. Finish the movement by standing on the box and then return to the starting position. Leg Press: Start in the leg press machine with your feet against the footplate about shoulder-width apart. Hold the handles for balance. Push against the plate until your legs are fully extended but you’re knees aren’t locked. Pause for a moment and return to the starting position. There are usually more specific instructions written on the machine. Static Squat: Get into a squat position with your arms in front of you and your thighs parallel with the ground. Hold for 45 seconds or as long as possible. You should feel a burning in the front of your thighs.