This is the Legs & Core workout from the Bodyweight Progressive plan. It trains Quads, Glutes, Calves and Core 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 about a minute on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Jump Squat | 3 × 10 |
 Walking Lunge | 3 × 10 |
 Hip Thrust | 3 × 10 |
 Calf Raise | 3 × 12 |
 Lateral Step Up | 3 × 10 |
 Plank | 3 × 60 |
