30-Day Fitness Challenge, Day 25: Lower Body + Core

After yesterday’s low-key cardio routine, it's time to burn out your legs again. You'll repeat the lower-body workout from earlier in the week, performing each series with a keen focus on form. It's always better to use correct form and do fewer repetitions than crank out a bunch of reps with bad form. The entire workout should last about 35 minutes.

60 seconds prisoner squat

60 seconds wide-leg squat

60 seconds narrow-leg squat

30 seconds low-squat pulse

Rest one minute.

60 seconds alternating lunges

45 seconds single-leg lunges, right leg

45 seconds single-leg lunges, left leg

30 seconds low-lunge pulse, right leg

30 seconds low-lunge pulse, left leg

Rest one minute.
 

60 seconds good mornings

45 seconds single-leg deadlifts, right leg

45 seconds single-leg deadlifts, left leg

30 seconds glute bridge

30 seconds glute bridge pulses

Rest one minute.

60 seconds plank

30 seconds plank up-downs

30 seconds plank jacks

60 seconds sit-ups

Rest two minutes, then repeat the full sequence.