New year, new goals—how about we start 2025 on a strong note, literally? Your legs and core are the powerhouse of your body, supporting every move you make, whether you’re squatting heavy, chasing after your kids, or nailing that yoga pose. This 10-day challenge is designed to progressively strengthen these muscles while keeping things interesting with Trojan equipment. From squats to stability work, you’ll get stronger, more stable, and set the tone for the year ahead.

And the best part? It’s not just about the workout. We’ve included recovery tips that’ll help your body bounce back faster using Trojan’s Foam Rollers, Massage Gun, and more. Ready to feel powerful? Let’s get started.

Day 1: Squat Start with a Sandbag

Why: Squats are the king of leg exercises, hitting your quads, glutes, hamstrings, and even your core. Adding a Trojan Sandbag ups the intensity and makes this foundational move even more effective.

• Exercise: Sandbag Front Squats
  • Hold the sandbag at chest height with both hands.
  • Stand with your feet shoulder-width apart.
  • Lower into a deep squat, keeping your chest upright and weight in your heels.
  • Push through your heels to return to standing.
    Sets/Reps: 3 sets of 10-12 reps.
• Trojan Add-On: Resistance bands for warm-up. Wrap the bands around your thighs and perform bodyweight squats to activate your glutes.
• Recovery Tip: Foam roll your quads and glutes to relieve tightness. Use slow, controlled movements to target sore spots.

Day 2: Core Awakening with the Balance Ball

Why: Stability is the name of the game. Working with the Trojan Balance Ball activates your deeper core muscles, improving balance and posture.

• Exercise: Mountain Climbers
  • Place your hands on the balance ball and hold a plank position.
  • Thrust your legs towards your chest, one at a time, maintaining a strong core.
    Sets/Reps: 3 sets of 30 seconds.
• Trojan Add-On: Use an anti-burst body ball for seated core rotations. Sit on the ball, hold a weight or medicine ball, and twist side to side for an oblique burn.
• Recovery Tip: Stretch out with cat-cow yoga poses using a yoga mat. It’s gentle on the wrists and easy on your spine.

Day 3: Lunge into Power

Why: Lunges are unbeatable for single-leg strength, balance, and coordination. Adding weights challenges your stability and builds functional strength.

• Exercise: Weighted Step-Back Lunges
  • Hold a Trojan Barbell on your shoulders or dumbbells at your sides.
  • Step back into a lunge, keeping your front knee above your ankle.
  • Push through your front foot to return to standing.
    Sets/Reps: 3 sets of 12 reps per leg.
• Trojan Add-On: Swap dumbbells for a medicine ball. Hold it overhead for an extra core challenge as you lunge.
• Recovery Tip: Use the Trojan Massage Gun on your hamstrings and glutes to release muscle tension.

Day 4: Core and Stability Combo

Why: A strong core means better control in all your movements. Today’s exercises use the Trojan Body Ball to take your stability work up a notch.

• Exercise: Body Ball Hip Thrusts
  • Start with your back on the ground and your feet on the balance ball.
  • Elevate one leg and push through the body ball with the other leg to lift your bum off the floor and maintaining a tight core. This exercise can be done with both feet on the ball too.
  • Extend back to the starting position.
    Sets/Reps: 3 sets of 10-12 reps.
• Trojan Add-On: Finish with side planks using the balance ball. Rest your forearm on the ball for an added stability challenge.
• Recovery Tip: Foam roll your lower back and sides for targeted relief.

Day 5: Explosive Strength with Sandbag Power Cleans

Why: Power cleans train your explosiveness, coordination, and full-body strength. The sandbag adds a functional fitness element, which your body will thank you for!

• Exercise: Sandbag Power Cleans
  • Start with the sandbag on the floor.
  • Drive through your legs to lift it to chest height in one motion.
  • Reset and repeat.
    Sets/Reps: 3 sets of 8-10 reps.
• Trojan Add-On: Add a resistance band around your thighs to engage your glutes as you lift.
• Recovery Tip: Stretch your shoulders and traps using the foam roller for an all-over release.

Day 6: Stability Challenge with High Knees

Why: High knees improve balance, coordination, and leg/core strength. Using a Trojan Balance Ball makes it even harder to cheat on your form.

• Exercise: Balance Ball High Knees
  • Stand on one foot resting on a balance ball.
  • Quickly push through the ball and raise your opposing leg to your chest.
  • Return to standing.
    Sets/Reps: 3 sets of 30 seconds per leg.
• Trojan Add-On: Follow with a core burnout using the anti-burst body ball for seated rotations.
• Recovery Tip: Use the massage gun on your calves and ankles for a relaxing cooldown.

Day 7: Cardio Meets Core

Why: Cardio and core work together beautifully. Skipping torches calories, while planks build core stability.

• Exercise: Jump Rope Intervals + Plank Holds
  • Jump rope for 1 minute (4 rounds).
  • Follow each round with a 30-second plank hold.
    Sets/Reps: 4 rounds total.
• Trojan Add-On: Add the body ball to the the plank hold to ramp up the difficulty.
• Recovery Tip: Foam roll your calves and wrists to ease the repetitive motion strain.

Day 8: Power Push with Bulgarian Split Squats

Why: Bulgarian split squats target your quads, glutes, and hamstrings, all while improving balance.

• Exercise: Bodyweight Bulgarian Split Squats
  • Place one leg behind you on an aerobic step or bench.
  • Perform a split squat by lowering down onto your leg and returning to a neutral position.
    Sets/Reps: 3 sets of 10 reps per leg.
• Trojan Add-On: Use a pair of dumbbells for an extra challenge.
• Recovery Tip: Stretch out your hip flexors on the yoga mat to maintain mobility.

Day 9: Core Finale with the Slam Ball

Why: A strong core is essential for stability and injury prevention. Today’s slam ball workout puts the finishing touches on your midsection.

• Exercise: Russian Twists + Ball Slams
  • Perform 3 sets of 15 Russian twists per side.
  • Follow with 3 sets of 10 kneeling side ball slams.
• Recovery Tip: Cool down with a stretching session for your abs and obliques.

Day 10: Full-Body Power Surge

Why: This final workout ties everything together with an explosive move that engages your legs, core, and upper body.

• Exercise: Sandbag Thrusters
  • Hold the sandbag at chest height.
  • Perform a squat, then press the sandbag overhead as you rise.
    Sets/Reps: 3 sets of 12 reps.
• Recovery Tip: Take 10 minutes for a full-body foam-rolling session. Breathe deeply and reflect on how far you’ve come in just 10 days.

Your Power Awaits

By the end of this challenge, your legs and core will feel stronger, more stable, and ready to take on anything 2025 throws at you. If you’re up for it, do this programme over 10 days, otherwise, listen to your body and take the time you need to recover between sessions! Let’s make this year your strongest yet!