In this week’s session, we’re diving into a no-equipment lower-body workout that targets strength, control, and endurance—starting from the ground up.

This 18-minute routine includes five focused movements, performed for 45 seconds each with 15 seconds rest in between. Since the Low Lunge Split Squat is done separately on both legs, each round adds up to a full six minutes of work per round. You’ll go through three rounds!

Here’s what you’ll be tackling:

Bear Squat to Lunge
Wall Sit with Alternating Leg Lifts
Squat with Alternating Probes
Low Lunge Split Squat (Right)
Low Lunge Split Squat (Left)
Plié Squat

This session zeroes in on lower-body power, balance, and muscular control. Be sure to get a solid warm-up in to prep your joints and maximise your output.
🔥 Suggested warm-up: https://urbancalisthenics.vhx.tv/warm-up-series/season:2/videos/wu-s02-e04-vimeo-2

Let’s get into it—see you in the session!