Twice a month, Quarter to Five brings you an exciting new way to challenge yourself in the gym, at home, or on the go as part of Workout Wednesday.

Check out Quarter to Five's Spotify Workout Wednesday playlist below, updated biweekly with new songs to help you push through that final rep.

This week's workout features a lower-body focused plan guaranteed to make you second guess whether you want to take the stairs tomorrow.

Before starting, warm up, loosen up and make sure you are well-hydrated!

Single-leg barbell squats: 3x10

Barbell squat: 3x6, 2x3

Leg extensions: 4x15

Hamstring pull-throughs: 4x15

Superset: Dumbbell rows + dumbbell chest press 3x15

Barbell upright rows: 3x10

Superset: Concentration curls + shoulder shrugs 3x10

Cool down with a glass of water and a 10–15-minute walk on the treadmill or a walk around the block if you lift at home.

Check back in two weeks for more Workout Wednesday and plenty of other fun content on Quarter to Five!