Do this workout and it's progression to give your legs a boost. Focus on form and technique before adding speed to the exercises. If you are more advanced and have dumbbells at home you can use them during the workout as long as you can complete all the rounds and all the reps.
All you need is a chair or a couch for some of the movements.
3 rounds of 20 squats, 20 pulsing squat and 20 jumping squats
4 rounds of 15 single leg glute raise and 15 Bulgarian split squat with one foot on couch
3 rounds of 10 side lunges per side and 20 alternating lunges. Do jumping lunges if you can.
Tabata alternating burpees and mountain climbers.
20 seconds burpees, rest 10 seconds and then 20 seconds mountain climbers. Rest 10 seconds and do it 3 more times, it should take you exactly 4 minutes.
Do this workout 3 times a week, on top of your other training. It should take you between 20 and 30 minutes.
Week 1: Do exactly the workout above
Week 2: Add a round on all exercises except the Tabata
Week 3: Add 5 reps to all exercises
Week 4: Add another round to all exercises
Week 5: Add another Tabata
Enjoy the soreness,