Dumbbell Lunges (2 sets 10 reps)
Dumbbell Side Lunges (Lateral Lunges) (2 sets 10 reps)Lateral lunges strengthen and define the glutes (butt) and hamstrings. Alternating leg workout develops and strengthens basic motor patterns. Lateral lunges are a bodyweight exercise that can be performed at home or in the gym. Add lateral lunges on your conditioning day or during your lower-body strength workout.
Pistol/ Single Leg Extended Arm Squats (2 sets 5 reps)A bodyweight squat done on one leg to full depth, while the other leg is extended off the floor. Sometimes dumbbells, kettlebells or medicine balls are added for resistance. (aka single leg workout squat).
Jump Ropes (30 second)
Tips: This leg workout is diversify and can be perform in any order. As you progress with the routine, add more reps and more weight to each exercise for resistance. Resting should be no more than 30-60 seconds in between sets for maximum gain.