Workout Days 1-3
Squat Jumps X50
Squat Kicks X40
Walking Lunges X30
Squat Pulse X80
Sumo Squat Jumps X50
Workout Days 4-6
In & out Squat Jumps X40
Hip Raises with Legs Elevated X40
Repeat X30, X20, X10
Deep “Ass to Grass” Squat (find something to touch) X50
Squat Hold 1min
Repeat X30 – 45sec hold, X15 – 30sec hold
Lunges (left / right) – focus on booty drop X40 (each leg)
Workout Days 7 – 9
All on one leg:
Lunges 1 leg up on step X40
Lunges Kicks X40
Stationary lunge jumps X40
Repeat X20 then swap legs
Hip Raise X40 + Skater Jumps X40
Repeat X 30, X20, X10
Workout Days 10-12
All on one leg:
Single Leg Squats off Bench X40
Lunge kicks X20
Stationary Lunge Jumps X40
Repeat X20 then swap legs
Step Ups all on one leg X40 then Lunges 1 leg up X40
Repeat X 20 then swap legs
Wide sump squat jumps X30 + pulse squat 1min
Repeat
Workout Days 13-14
All on one leg:
Step Ups all on one leg with knee lift X20
Single leg squats off bench X 20
Hold bench and single leg squat hop X 40
Repeat on the same leg then swap
All on one leg:
Single leg sit to stand X20
Lunge kick X20
Repeat same leg then swap
Wide walking lunges to end of the room – 40 squat jumps
ALL X3