'This lower body workout targets your glutes, quads, hamstrings, hip flexors and adductors for a session that is balanced and hits all your fundamental strength needs,’ Kayla says. ‘It contains a superset – to strengthen your major lower body muscle groups, and a triset – to increase the pace and build in some lower body endurance and cardio.’ Go get ‘em. The formula: 1 min 30 secs warm up, 3 rounds of circuit one, 30 secs rest, 3 rounds of circuit two with 10 secs rest after each round, 1 min 40 secs cool down. Warm up: Hip flexor and hamstring stretch: 1 min (30 secs each side) Windmills: 30 secs Circuit one: Sumo squats: 30 secs Kneel to knee-up: 30 secs Repeat 3 times. 30 secs rest Circuit two: Pop squat: 30 secs Alternating lateral lunge: 30 secs Glute bridge and walkout: 30 secs Repeat 3 times with 10 secs rest after each round. Cool down: Glute stretch: 1 min (30 secs each side) Quad stretch: 40 secs (20 secs each side)'
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