In this video, Pleasant Valley Tennis & Fitness Club, fitness instructor Ann Treinen demonstrates a lower body workout that will hit the quads, glutes and hips! These can be done on the BOSU ball or on the floor and with or without weights! Split Lunge – 3 sets of 12 each leg Lean Back – 3 Sets of 12 Fire Hydrants – 3 sets of 12 each leg Single leg bridges – 3 sets of 12 each leg.