This work out can be undertaken almost anywhere and consists of 3 basic leg exercises carried out in pyramid or ladder based circuit. The only equipment required is a timer/stopwatch. Alternative exercises can be substituted.

Beginners: 30 - 35 minutes

Intermediates: 30 - 50 minutes

Advanced: 45 - 65 minutes

Start with some light stretching for 2 minutes and, if time and place allow, light cardio for 2-5 minutes before moving onto this workout.

If you have not exercised for some considerable time this is a good place to start. Perform each exercise for the stated number of repetitions/time before moving onto the next one. Once you have reached the bottom, reverse and work your way back up to the top of the list of exercises – this is 1 set. Muscle soreness may mean you are only able to complete this workout every 3-4 days, after several weeks you should able to do this every other day. The ultimate aim is to do this every day, covering 1 set each workout.

5 Squats.

Lunges, 5 each leg.

Wall squat for 10 seconds.

60 seconds rest.

10 Squats.

Lunges, 10 each leg.

Wall squat for 20 seconds.

60 seconds rest.

15 Squats.

Lunges, 15 each leg.

Wall squat for 30 seconds.

60 seconds rest.

20 Squats.

Lunges, 20 each leg.

Wall squat for 40 seconds.

60 seconds rest.

25 Squats.

Lunges, 25 each leg.

Wall squat for 50 seconds.

60 seconds rest.

Finish with 5 minutes of light cardio followed by 2 minutes of stretching.

If you have been exercising for a little while, this may be a good place for you to start. You should be able to this every day or every other day, perform each exercise and be looking to cover 1-2 sets each workout.

5 Squats.

Lunges, 5 each leg.

Wall squat for 10 seconds.

30 seconds rest.

10 Squats.

Lunges, 10 each leg.

Wall squat for 20 seconds.

30 seconds rest.

15 Squats.

Lunges, 15 each leg.

Wall squat for 30 seconds.

30 seconds rest.

20 Squats.

Lunges, 20 each leg.

Wall squat for 40 seconds.

30 seconds rest.

25 Squats.

Lunges, 25 each leg.

Wall squat for 50 seconds.

30 seconds rest.

Finish with 10 minutes of cardio, followed by 2-4 minutes of stretching.

This should be a typical everyday workout for you and could even be your rest day workout from weight training. Perform each exercise as detailed and be looking to complete 2-3 sets.

5 Squats.

Lunges, 5 each leg.

Wall squat for 10 seconds.

15 seconds rest.

10 Squats.

Lunges, 10 each leg.

Wall squat for 20 seconds.

15 seconds rest.

15 Squats.

Lunges, 15 each leg.

Wall squat for 30 seconds.

15 seconds rest.

20 Squats.

Lunges, 20 each leg.

Wall squat for 40 seconds.

15 seconds rest.

25 Squats.

Lunges, 25 each leg.

Wall squat for 50 seconds.

15 seconds rest.

Finish with 10 – 15 minutes of cardio, followed by 5 minutes of stretching.