30 Minute Lower Body Workout

30 Minute Lower Body/ Core Plyometrics Workout (No Equipment) Warm Up Exercise Duration Jog on the Spot 30 seconds High Knees 30 seconds Heel Kicks 30 seconds Ankle Circles 20 seconds each leg Knee Circles 30 seconds Hip Circles 30 seconds Arm Circles 30 seconds High Kicks 20 seconds each leg Side Swings 20 seconds each leg Side Lunges 30 seconds Calf Raises 30 seconds Total Duration: 6 Minutes Conditioning Component Exercise Duration Plyo Split Squats/ Walking Lunges 1 Minute Jumping Squats/ Bodyweight Squats 1 Minute Burpees (with jump) 1 Minute Cossack Squats 1 Minute High Knee Runs 1 Minute Rest 1 Minute Plyo Split Squats/ Walking Lunges 1 Minute Jumping Squats/ Bodyweight Squats 1 Minute Burpees (with jump) 1 Minute High Knee Runs 1 Minute Cossack Squats 1 Minute Rest 1 Minute Mountain Climbers 1 Minute Sprinters Sit Ups 1 Minute Plank 1 Minute Rest 1 Minute Mountain Climbers 1 Minute Sprinters Sit Ups 1 Minute Plank 1 Minute Total Duration: 19 Minutes Cool Down Exercise Duration Standing Ab Stretch 30 seconds Standing Quad Stretch 20 seconds each leg Deep Lunge (Hip Flexor Stretch) 20 seconds each leg Standing Hamstring Stretch 20 seconds each leg Standing Calf Stretch 20 seconds each leg Butterfly Groin Stretch 30 seconds Prone Glute Stretch 20 seconds each side Kneeling Anterior Tibialis Stretch 40 seconds Total Duration: 5 Minutes