30-Minute Bodyweight Leg Workout (Zero30, Day 3)

How To Do An Air Squat

1. Start standing feet shoulder-width distance apart, knees slightly bent, core engaged.
2. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
3. Drive through your heels to stand tall, squeezing your glutes.

How To Do A Lateral Lunge And Transverse Squat

1. Start standing, feet hip-width apart, slightly bent knees.
2. Step your right leg out to the side as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight.
3. Then, drive off your right foot to reverse the movement, pushing back to center.
4. Then, step your right foot out to a 45-degree angle, stepping so your feet are now shoulder-width apart.
5. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
6. Drive through your heels to stand tall, squeezing your glutes.
7. That sequence is one rep. Repeat, stepping the right leg out this entire set, switching legs on the next set.

How To Do A Reverse Lunge, Knee Drive And Reverse Lunge, Rear Lift

1. Start standing, feet shoulder-width apart, knees slightly bent. 
2. Step your left leg back into a reverse lunge, lowering your hips until both knees reach a 90-degree angle, front thigh parallel to the ground.
3. Then squeeze your right leg glute, driving your back, left leg forward into a knee drive as you stand tall.
4. Immediately step your left leg back into a reverse lunge again, lowering your hips until both knees reach a 90-degree angle, front thigh parallel to the ground.
5. Then squeeze your right leg glute, driving your back, left leg up into a rear leg lift. Left leg is long behind you, balancing on your standing right leg.
6. That’s one rep. Repeat this sequence, keeping the right leg still this entire set, switching legs on the next set.

Modification: Option to tap the right foot in rather than performing the knee drive.

How To Do A Curtsy Lunge And Squat

1. Start standing, feet shoulder-width apart, knees slightly bent. 
2. Step your left leg back into a curtsy lunge (left knee behind right calf), left knee lowers towards the mat. Lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
3. Then squeeze your right glute, driving your back, left leg forward as you stand up. As you stand, bring your feet parallel and shoulder-width apart.
4. Then, lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
5. Drive through your heels to stand tall, squeezing your glutes.
6. That’s one rep. Repeat, stepping the left leg back into a curtsy lunge this entire set. Switch legs on the next set.

How To Do A Front Lunge And Single Leg Deadlift

1. Start standing, feet shoulder-width apart, knees slightly bent. 
2. Step your left leg forward into a front lunge, lowering until both knees reach a 90-degree angle, front thigh parallel to the ground.
3. Then squeeze your right leg glute to stand tall. As you stand tall, keep the left leg floating (option to tap the left foot near the standing right foot).
4. Perform a single leg deadlift on the right leg. Hinge at the hips (hip flexors), extending your left leg long behind you as you lower the left hand to tap the mat in front of you; balancing on your right leg. Keep your hips square to the mat.
5. You should feel a good stretch in your right hamstring (back of your right leg) at the bottom of this movement. Range of motion looks different for everyone.
6. Then drive through your front right heel, squeezing your glutes and hamstrings to push your hips forward and return to the starting position. Bringing your floating back left leg up to meet your right leg again.
7. That’s one rep. Repeat by stepping back into the front lunge. Switch legs on the next set.

How To Do A 2-Pulse Sumo Squat

1. Stand with feet wider than hips, heels in and toes pointed out (sumo squat stance).
2. Bend your knees to lower down into a squat, pushing your knees out towards your pinky toes as you drop your hips parallel to your knees.
3. At the bottom of your sumo squat, perform a pulse by raising up an inch, then lowering back down an inch. Repeat for a 2-pulse.
4. Then, drive through your glutes to stand back up to the starting position; pulling your inner thighs together as you stand tall.

How To Do Quadruped Fire Hydrant And Kick (Quadruped Hip Abductions)

1. Start in a table top position, quadruped on all fours, shoulders stacked over wrists and hips stacked over knees. Option to place your forearms on the mat.
2. Lift your right leg up and to the side so you create a straight line from glute to knee, keeping a 90-degree bend in your right knee.
3. Hold at the top and straighten your right leg; kicking through your right heel.
4. Pull your right foot back in to bend at the knee and create a 90-degree angle again, then bring your right knee back down to the mat.
5. Repeat on the right side for this set, switch sides performing on the left leg for the second set.

How To Do A Glute Bridge March

1. Lie flat on the floor on your back with your knees bent at 90 degrees and feet flat on the ground.
2. Press through the heels to raise your hips off the ground until your knees, hips and shoulders form a straight line. This is a glute bridge.
3. As you lift the hips, drive the right knee towards your face, pulling your right foot off the ground. This is a glute bridge march.
4. Squeeze your glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.
5. Hold your bridged position for a second before lowering back down towards the mat with control. As you lower, place the right foot back on the mat.
6. Repeat, alternating the knee that drives toward you, for the entire set.