September Lower Body

Rest as required during the workout, but aim to keep each break to 10-20 seconds. The first exercise is a superset. Do all the reps of exercise 1A followed by all the reps of exercise 1B. Repeat that sequence for three times in total, then move on.

1A Jump lunge

Sets 3 Reps 10 each side

Step forwards with your right foot and lower until both knees are bent at 90°. Jump up and switch legs so you land in a lunge with your left foot forwards.

1B Burpee

Sets 3 Reps 5

From standing, drop your hands to the floor then jump your feet back so you go into a high plank. Jump your feet forwards again so they’re next to your hands, stand and jump straight up, raising your hands above your head.

2 Step-up

Sets 1 Reps 10 each side

Find a step that’s about knee-high. Step onto it, leading with your right foot. Bring your left foot onto the step as well, then step down, left foot first. Lead with your left foot on the next rep your right as you step down. Keep alternating.

3 Chest-to-floor burpee

Sets 1 Reps 5

From standing, drop your hands to the floor then jump your feet back so you go into a high plank. Lower your chest to the ground, press back up and jump your feet forwards again so they’re next to your hands. Stand and jump straight up, raising your hands above your head.

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