Squat thrusts are a great way of working the lower limbs.
They are extremely tiring and a good way of building up your muscular endurance and working the heart and circulatory system.
STEP ONE
Put your hands on the floor, shoulder width apart. Stretch your legs out behind you as if you are about to do a press up.
STEP TWO
In one movement, bring both legs into a tuck position, bending the knees into the chest.
Return to position one.
The exercise should be repeated 10-15 times using quick movements.
You can also do alternate leg squat thrusts (running squats) - even more tiring!
Start with the left leg. Bring the right leg forward as you bring your left leg back.
Repeat these 10-15 times for one set.