Your legs are half of your body and they are made up of the largest muscle groups in your body. There are great body weight exercise you can do that will target all your lower body muscles.
1. Squat- Stand with your feet hip- or- shoulder width apart, then drive your hips back as if you were to sit into a chair behind you. As your hips drive back allow your knees to bend until you hit desire depth, when your knees begin to shift forward that is the end of your range, then begin to drive your hips back up.
2. Lunge- To get into a lunge position your hips will be spilt in half. Stand with your feet apart, take a step with your right foot and slowly bend your knee until your keen is just above the floor. Stand back up and repeat with your left foot.
3. Side Lunges- Stand straight with your feet hip width apart, step out with your right leg and lunge to the right side. Use your left foot to push you back to the starting position. Step out with your left leg and repeat.
4. Surrenders- Start by standing with your hands behind your head. Bring your right knee to the ground, then you're left. Keep your chest up and lift your right foot up then your left pressing thru your heels back to the standing position.
5. Lunge/Front Kick- Start with your feet together, step back with your right leg and lunge. As you come up kick with your right leg up. Return to standing position and repeat with your left leg.
6. Jump Squat- Same as a squat just this time as your drive yourself up from the squat your going to add an explosive up straight up and landing softly on the balls of your feet.
7. Wall Sits- Start in a squat position with your thighs parallel to the floor and your back against the wall, holding this position as long as you can.
8. Sumo Squat- Stand with your feet wider than shoulder width apart, your toes should be turned outwards slightly. Maintain an upright position allow your hips to drop down towards your heels and your keens to drive out. Keep your knees behind your toes. Push your heels down and hips forwards return to your starting position.
An EMOM workout, which stands for (Every Minute on the Minute) is a workout protocol that can be used to program most levels of fitness, training goals, and effectively done so in most settings. Every minute frame has a programmed work amount (such as, 15 squats ) with the remaining amount of time to be take as rest. For example, if 15 squats took an you 30 seconds, they would have 30 seconds to rest until the next minute frame.