30 seconds on, 15 seconds off
Squat + Calf Raise
Squat Hold + Toe Taps
Glute Kickbacks
Reverse Lunges

Finisher:
In and Out Squats

Equipment (optional)
Band
Dumbbells
Chair

30 seconds on, 20 seconds off
Banded Kickbacks
Banded Clamshells
Banded Glute Bridge
Banded Crab/Monster Walks
Banded Squats

Finisher:
Wall Sit

Equipment Needed:
Resistance Band
DB (optional)
Pillow to support head (optional)