Welcome to today’s quick workout, designed to build strength through focused, efficient movement in just five minutes. This session targets the lower body with two complementary exercises—perform them with good form and controlled effort for the best results.
Below you’ll find a short table linking to video demonstrations, followed by photos and practical tips to help you perform each move safely and effectively.
How To Perform The Workout
Work through the sequence as intervals: perform the first exercise for as many quality repetitions as you can in 20 seconds, then rest for 10 seconds. Move to the second exercise for 20 seconds, then rest 10 seconds. Continue alternating for a total of five minutes (five rounds).
| Sumo Squats With Calf Raises | 20 seconds |
| Rest | 10 seconds |
| Ninja Get Ups | 20 seconds |
| Rest | 10 seconds |
Quick Workout Notes
Sumo squats with calf raises: You can perform these with bodyweight or hold a dumbbell for added resistance. Option A: lift one heel at a time to emphasize balance and unilateral control. Option B: lift both heels together for a greater calf challenge. In all variations, drive the knees outward and keep the chest lifted to protect the knees and maintain strong hip engagement.
Ninja get ups: No equipment required—simply imitate the movement pattern if you don’t have a weight. Focus on controlled transitions: step one foot toward your hands rather than jumping, keeping the hips low as you move. Progress to faster versions only after mastering the coordination and maintaining steady hips and core alignment.