Lower Body Strength : These workouts focus on the large compound movements that arguably give you the best bang for your buck. Focus on fundamental movement patterns aimed to build strength in your quads, glutes and hamstrings - your powerhouse muscles. Strength sessions are either reps and sets or circuit style in format.
Single leg deadlift x 10-15 reps
Snatch to reverse lunge x 10-15 reps
Squat to press single arm x 10-15 reps
Goblet squat x 1 to mountain climbers 10 reps
Squat hold x 10-15 reps
Rest for 30-60s + perform 2-3 more rounds.