This is exercise combo of Alternating Lunges / Squats can help you strengthen your thighs (primarily) and buns (secondary) and tone up them up. We can add this leg routine to your existing workout or as a separate target-specific (for just legs) anywhere (no machine needed) you choose.
INSTRUCTION: (as a target-specific):
- Feel free to pause and rest anytime if need be.
- Just do your best and focus on your progress

SCHEDULE (suggested)
WEEK 1
Day One: 1or 2 rounds (sets) of 10 repetitions with 60 - 90 seconds rest in between rounds
Day Two: 2 - 3 rounds (sets) of 10 repetitions with 60 - 90 seconds rest in between rounds
Day Three: 2-3 rounds of 10 repetitions with 60 - 90 seconds rest in between rounds
Day Four: 3 rounds of 10 repetitions with 60 - 90 seconds rest in between rounds
Day Five: 2 rounds of 15 repetitions with 60 - 90 seconds rest in between rounds
[Weekend Break]

WEEK 2
Day One: 3 rounds (sets) of 15, 10, 5 repetitions with 60 - 90 seconds rest in between rounds
Day Two: 3 rounds (sets) of 15. 15, 10 repetitions with 60 - 90 seconds rest in between rounds
Day Three: 3 rounds of 15,15, 15 repetitions with 60 - 90 seconds rest in between rounds
Day Four: 3 rounds of 20,15, 15 repetitions with 60 - 90 seconds rest in between rounds
Day Five: 3 rounds of 25, 20, 15 repetitions with 60 - 90 seconds rest in between rounds
[Weekend Break]

WEEK 3 (optional)
Day One: 3 rounds (sets) of 25, 20,15 repetitions with 60 - 90 seconds rest in between rounds
Day Two: 3 rounds (sets) of 25, 25, 15 repetitions with 60 - 90 seconds rest in between rounds
Day Three: 3 rounds of 25, 25, 20 repetitions with 60 - 90 seconds rest in between rounds
Day Four: 3 rounds of 25, 25, 25 repetitions with 60 - 90 seconds rest in between rounds
Day Five: 3 rounds of 25, 25, 25 repetitions with 60 - 90 seconds rest in between rounds
[Weekend Break]

Week 4 (optional) - Repeat Week 3