This is the Lower Burn workout from the Bodyweight Cardio Blast plan. It trains Quads, Glutes and Calves across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Jump Squat while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 45 to 75 seconds on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Jump Squat | 3 × 12 |
 Walking Lunge | 3 × 12 |
 Box Jump | 3 × 12 |
 High Knee Skips | 3 × 20 |
 Hip Thrust | 3 × 12 |
 Calf Raise | 3 × 20 |
