Good Morning Legs is a mini workout that greets your lower body with one hundred and twenty reps before the day gets a say in the matter. Goblet squats, squat hold calf raises, side leg raises and side lunges - four exercises, thirty reps each, no equipment, no sets to count, just one straight run through everything your legs will need today.

The sequence pairs two squat-pattern blocks with two lateral ones, and the order does quiet, sensible work. Thirty goblet squats wake up the quads and glutes through a full, upright range - the movement pattern of every chair, stair and pickup the day holds in store. The squat hold calf raises that follow keep the legs at depth while the calves lift and lower, stacking a moving contraction on a held one. Then the workout turns sideways: side leg raises fire the hip abductors that keep your pelvis level with every step you take, and side lunges finish by pushing the hips through the lateral range most mornings never visit. Thirty is an honest number - low enough to survive before breakfast, high enough that your legs notice.

Sink to full depth on the goblet squats with your chest tall and elbows inside your knees. During the calf raises, keep your hips pinned low - rising a little with every rep is the classic escape and the whole exercise is refusing it. Lift the side leg raises from the hip without leaning away, and push your hips back in the side lunges, keeping the trailing leg long and your heels planted.

One hundred and twenty reps before coffee finishes brewing. Good morning, legs. You are welcome.

Make it Harder: Add a pause at the bottom of every squat and lunge.

Make it Easier: Split each block of thirty into three tens through the day.