This Strength and Cardio Lower Body Focus workout is 20-25 min and will require the following equipment;

-Dumbbells
-Bench
-Sturdy Chair

Workout:
Complete 3 rounds of the following;
-DM sumo squat (heavy) x 15
-DN neutral full thruster x 10
-Squat jumps or squat to calf raise x amprap

Complete 2 rounds of the following; do right side, then left side
-DB step up x 15
-BW step down (5 second eccentric) x 10
-BW bench power step-up x amprap

Complete 2 rounds of the following; do right side, then left side
-DB reverse lunge x 15
-BW power lunge x 10
Alt side plank rotations x amprap

Have a great workout!