{"id":"898478ab-be35-40f9-a12d-832b66f4a7a2","title":"Lower Body Burner","icon":"🦵","parent_id":null,"author":{"name":"IronOx","initials":"I"},"category":{"id":"726ca42f-106b-4f71-a2da-b3171c9aeb98","name":"Strength","path":["Workouts","Strength"]},"description":{"markdown":"A no-equipment leg circuit for quads, glutes and hamstrings, for _3 rounds_. Warm up with a few minutes of marching and leg swings. Keep your knees tracking over your toes throughout.","html":"

A no-equipment leg circuit for quads, glutes and hamstrings, for 3 rounds.

Warm up with a few minutes of marching and leg swings. Keep your knees tracking over your toes throughout.

"},"youtube_video_id":null,"rounds":3,"round_duration_in_seconds":285,"total_duration_in_seconds":855,"steps_count":8,"updated_at":"2026-04-05T10:49:06.537Z","favourites_count":2,"forks_count":0,"favourited":false,"steps":[{"id":"7531d0b7-58ee-4880-9f86-7da88a048c56","number":1,"title":"Bodyweight squats","description":{"markdown":"Feet shoulder-width apart, sit back and down until your thighs are parallel, chest up.","html":"

Feet shoulder-width apart, sit back and down until your thighs are parallel, chest up.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"e17e343e-2c79-4a92-b04a-e20e8eab30a6","number":2,"title":"Rest","description":{"markdown":null,"html":null},"duration_in_seconds":15,"video_start_in_seconds":null},{"id":"5dba9d99-efdf-4381-a48a-6551b94ddfc3","number":3,"title":"Reverse lunges","description":{"markdown":"Step back and lower your back knee towards the floor, alternating legs. Push through the front heel to stand.","html":"

Step back and lower your back knee towards the floor, alternating legs. Push through the front heel to stand.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"803e15f8-6394-4ba8-a594-1abdb99fb183","number":4,"title":"Rest","description":{"markdown":null,"html":null},"duration_in_seconds":15,"video_start_in_seconds":null},{"id":"312ac826-e63c-4037-b1ec-1c91c5fdecfc","number":5,"title":"Glute bridges","description":{"markdown":"On your back, feet flat, drive your hips up and **squeeze your glutes** for a second at the top.","html":"

On your back, feet flat, drive your hips up and squeeze your glutes for a second at the top.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"bc2c840e-57fc-4152-924a-3cf71a5c1a88","number":6,"title":"Rest","description":{"markdown":null,"html":null},"duration_in_seconds":15,"video_start_in_seconds":null},{"id":"880d96e2-921b-4973-b40b-860f47d826a2","number":7,"title":"Wall sit","description":{"markdown":"Back flat against a wall, thighs parallel to the floor. Breathe.","html":"

Back flat against a wall, thighs parallel to the floor. Breathe.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"ada19336-cb5c-48ea-aa83-8376a8c63770","number":8,"title":"Round rest","description":{"markdown":"Walk it off and shake out your legs.","html":"

Walk it off and shake out your legs.

"},"duration_in_seconds":60,"video_start_in_seconds":null}]}

Routine complete