In this week’s lower-body blast, we’re taking on a zero-equipment challenge focused on building serious leg strength, balance, and control—no weights, no machines, just bodyweight.

This session runs just under 20 minutes, featuring five lower-body movements performed for 60 seconds of effort with 15 seconds rest, repeated across three total rounds.

Here’s your full lineup:
1️⃣ Twisting Bear
2️⃣ Alternating Shrimp Squats
3️⃣ Wall Sit with Leg Lifts
4️⃣ Step-Up Squats
5️⃣ Low Lunge Duck Stance

Before diving in, be sure to prep your body properly with this dynamic warm-up:
👉 https://urbancalisthenics.vhx.tv/warm-up-series/season:2/videos/wu-s02-e04-vimeo-2

Let’s move with purpose—see you in the session!