Anthem is a lower body circuit with a rhythm section: squats, squat hold punches, calf raises and side leg raises, arranged so that short bursts of four alternate with long runs of twenty. The 4 squats come back three times across the circuit, the way a chorus keeps returning to a song. No equipment, no impact, no floor work - just legs, glutes and hips carrying the whole tune.

The structure works like verse and chorus. The recurring blocks of 4 squats are the refrain - brief, familiar, and there to keep your legs cycling through full range between the heavier passages. The blocks of twenty do the accumulating: 20 squat hold punches keep your thighs under constant isometric load while your arms work, so the legs burn without moving, and 20 side leg raises finish the circuit by loading hip abduction - the outer hip muscles that stabilize your pelvis every time you stand on one leg. The 4 calf raises slot in as a quick bridge, waking up the ankles between squat patterns. Small counts keep you moving; long counts make you earn it.

Squat to parallel or below with your heels down and chest up, and stand all the way to full extension at the top - four reps only count if all four are complete. In the squat hold punches, find your depth first and then stay there; the punches come from the shoulders while the hips refuse to rise, and each one should be controlled and fully extended rather than fast. Rise to the very top of each calf raise with a brief pause on the ball of the foot. In the side leg raises, keep your torso upright and lift the leg strictly out to the side - lean into your standing hip and the exercise quietly disappears.

Learn the refrain now - by the last set, your legs will be singing it back to you whether you like it or not.

Make it Harder: Turn each block of 4 squats into 4 jump squats.

Make it Easier: Cut the 20-rep blocks to 10 and keep everything else as written.