Bodyweight Legs

The intervals

Warm-up	60s
Work	45s
Rest	20s
Rounds	3
Exercises	5
Rest between exercises	40s
Total time	18:25

How it works

Removing the jumping means the work has to come from time under tension instead of impact, which is why the intervals are 45 seconds rather than 30. The wall sit in the middle is there deliberately: an isometric hold placed among dynamic movements raises the difficulty of everything that comes after it.

Who it's for

Anyone training legs at home, or on a day when jumping is a bad idea — sore knees, a shared building, or a floor that transmits everything.

Coaching notes

• Depth before speed. A shallow fast squat is not a squat.
• Wall sit: thighs parallel to the floor, back flat against the wall, no hands on your knees.
• Squeeze at the top of the glute bridge. Most people rush the part that does the work.
• Calf raises last, and go slowly on the way down — that is the half that counts.