6 Minute Ballistic Lower Body Workout Challenge

Written By: Todd Kuslikis
May 15, 2021


Let’s start with a question: How long do you think you need to get a solid workout?

30 minutes? 45 minutes? An hour?

Those seem to be the popular answers. After all, you’ve probably met one or two people who practically live at the gym. You know the type: 7 days a week for long sessions of exercise, and they barely have time to do anything else. Does it have to be this way, though?

We say NO!

You do not need to spend hours upon hours at the gym. Heck, most of us couldn’t do that even if we wanted. Instead, we’re much more interested in helping you get the most bang for your buck. That means getting a great workout in the minimum amount of time.

And while we’re at it, there’s another misconception about fitness that we’d like to address: it’s the assumption that you cannot get a solid lower body workout with calisthenics. Yes, some people really think the only way to build muscle and have toned legs is by squatting and leg pressing with a ton of weight.

The truth is, that can actually be a recipe for disaster, which is why we want to offer an alternative.

That’s what today’s workout challenge will offer you. It’s actually going to put to rest the assumptions that in order to get a solid lower body workout, you need to spend long periods of time working with a heavyweight. This workout is going to leave you completely exhausted and work toward strengthening and toning your legs — and it is only going to take six minutes.

Now, if you’ve ever tried one of our workout challenges before, you know that these are no strolls in the park. In fact, these will probably be the six longest minutes of your day, unless you have a presentation at work you didn’t prepare for or something.

This is definitely going to push you to your limit. You may need to take some breaks, or you may not even be able to finish the first time. That’s OK! What’s important is that you keep working to improve each time. We recommend adding this to your workout regimen a couple of times a week. This is an endurance challenge, meaning it’s going to give you a great cardio workout (perfect for burning fat) as well as improve your strength and muscle definition.
Warm-Up for the Workout

Knee health score 3

This is going to be a very intense workout, with no rest from start to finish. You definitely want to make sure you’re nice and loose.

It involves a lot of dynamic movements, so that’s what we’ll incorporate in the warm-up.

The 6-Minute Ballistic Workout Challenge

Make sure you have plenty of space with which to work. There’s some jumping involved so keep an eye out for low ceilings. The only piece of equipment you need besides your own body is a wall or a solid surface to rest your back upon for one of the exercises.

You’re going to perform a circuit of five exercises, twice. They’ll be done back to back, with no rest between. It’s six straight minutes. You should definitely keep a bottle of water handy. Also you’ll need a stopwatch (the one on your smartphone should work just fine) to keep track of when to move on to the next exercise.

[Repeat once]

Once you try it, let us know how far you get! Were you able to complete it? If so, you’re a lower-body machine! Be sure to challenge your friends to give it a try as well.

Liked this challenge? Looking for something even tougher? Learn the body-sculpting secrets specifically designed for Active Duty Marines — and use them to get a strong, lean physique: 


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