Posted on December 04, 2019 by Josh Puttock

The challenge:

Are your legs ready for a challenge? Do two sets of this circuit as quickly as you can and feel the burn, the satisfaction and beat your own (and your buddy’s) time. Have a blast!

The details:


  • 20 Bodyweight Squats – bend at the knees and drop your hips to lower your body, heels flat on the floor. Push back up to starting position.
  • 20 Bodyweight Squat Jumps – same as above, only at the bottom phase explode off the floor and jump as high as you can. When you land, drop back into the squat and jump again.
  • 20 Alternating Lunges (10 each leg) – step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor.
  • 20 Split-Squat Jumps (10 each leg) – lunge forward and in one explosive movement, jump and switch both feet to their alternating positions whilst in the air.

Record your time on the notice board and to not let anyone to overtake you!

*This month’s Fitness Challenge was prepared by the team at London Dock*