Day 7 closes the first pass through the templates with a standing leg day. Lunges anchor the circuit at slots one, three and five; butt kicks, side leg raises on the right leg and side leg raises on the left fill the alternating slots. One minute of work, one minute of rest, 3, 5 or 7 sets depending on level - and not a single moment of it leaves your feet.
The lunges are the strength in the room, and everything between them is either recovery in disguise or precision work. Butt kicks keep the pulse high while flushing the legs with a lighter, faster motion - ten seconds of heels flicking toward glutes between two helpings of lunging. The side leg raises then narrow the focus: one leg sweeps out and up while the other does the quieter, harder job of keeping you upright, and the split into a right-leg slot and a left-leg slot means each hip gets its ten seconds of full, undivided attention.
Alternate legs on the lunges, stepping forward or back as suits you, and take the back knee low enough to mean it - a half lunge at speed is just bouncing. Keep the butt kicks quick and light, chest tall. On the side leg raises, lift with the hip rather than swinging, keep the torso vertical, and resist the lean that tries to buy extra height on credit.
Strength, speed and balance take turns for one minute - your legs supply all three.
Make it Harder: Hold your arms straight overhead through both side leg raise slots - every wobble now has witnesses.
Make it Easier: Shorten the lunge stance and rest your fingertips on a chair back for the side leg raises.
