Anthem is a lower-body endurance chant with a fighter’s rhythm: a little bit of strength, a long stretch of grit, then just enough variety to keep your form sharp. You open with four controlled squats, not to exhaust you, but to set the standard: heels grounded, knees tracking, chest tall. Then you drop into squat hold punches and suddenly the workout reveals its real personality, legs steady, core braced, arms firing in clean, rhythmic strikes. Coming back to four squats after that is a test of composure. Your thighs want to rush, but the rep count is small, so you’re free to make every squat look confident and precise.

The second row keeps the anthem going by rotating the demand through the whole support chain. Calf raises wake up ankles and balance so your base stays springy, then squats return to reinforce that strong “stacked” position under fatigue. Side leg raises finish the set by targeting the glute medius and hip stabilizers, the muscles that keep knees aligned and hips level in everything from walking to lunging to standing tall. The transitions are clean and purposeful: squat, hold and punch, squat again, then re-check the base with calves and hips. Stay steady, breathe through the burn, and let the rhythm do the work, this one builds strength that holds its shape.