Snacks · 6 min

Lunch Break Legs

Squats, lunges, a wall sit and calf raises in six minutes.

• 6 minutes
• New to it
• No kit

Customise copies this workout to the Bench, where every move and number is yours to change.

After a short march you go twice through squats, reverse lunges, a wall sit and calf raises. It is enough to wake your legs and lift your heart rate without needing a shower afterward. Use a wall and nothing else.

Kit

No kit

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place30 s

2. Legs2 rounds

   Z4 Work
   • Bodyweight Squat12 reps
   • Reverse Lunge6 reps each side · Six each side, step back softly
   • Wall Sit30 s
   • Calf Raise12 reps

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.