This lower body workout will target your quadriceps, hamstrings, glutes, and calves. Start with high knees to get your heart rate up and engage your core muscles. Follow it up with sit squats to strengthen your lower body and improve flexibility. Incorporate split squats to work on balance, stability, and muscle coordination. Finish the session with standing calf raises to target and strengthen your calf muscles.

For an added challenge, incorporate superset training by pairing high knees with sit squats and split squats with standing calf raises. Remember to focus on proper form and technique for each exercise, and consider adding weights as you progress to increase the intensity. Be sure to warm up before the workout and cool down afterwards to aid in muscle recovery and reduce the risk of injury.