# 15-min Lower-Body Burn

You'll fire up your legs and glutes with explosive jumps, lunges, and bridges — then finish breathless and proud. Short rest, big burn, done in 15 minutes.

## Warm-up

- 1 × 30s Squat (Dynamic Mobility)
- 1 × 30s Hip Circle
- 1 × 30s Squat (Sky Reach)

## Circuit 1

- **Superset · 3 rounds**
  - 30s Jump Squat
  - 30s Reverse Lunge
  - 30s Wall Sit
  - 30s Bicycle Crunch

## Circuit 2

- **Superset · 3 rounds**
  - 30s Sumo Squat - BODY_ONLY
  - 30s Backbend (Shoulder Bridge)
  - 30s Lunge (Curtsy)
  - 30s Burpee

## Cool-down

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)