Lower Body Tri-Sets

Focus & Benefits: Develop strength and endurance throughout your lower body muscles with this spicy tri-set formatting!

Equipment: Mat and range of weights for lower body exercises (I am using 9 – 15 lbs)

Tips & Helpful Information: Tri-sets involve doing 3 exercises back-to-back with little to no rest. This greatly increases the work your muscles have to do in a short amount of time due to the increased time under tension. Plus, more muscle fibers are recruited when the same muscle is targeted while changing up the exercise. This greater volume placed on the muscles also does a great job of helping you break through a plateau!

For each set of exercises you see in the written workout below, there is no rest until each is complete. Each exercise will be done for 30 seconds back-to-back before a 30-second rest! If you’re new to tri-sets, I recommend choosing a lighter weight than you’d typically use (based on the first exercise). If you’ve enjoyed these workouts in the past and are looking for more of a challenge, do your thing and lift a weight you typically would (based on the first exercise). Either way, the idea is to choose one weight to use for each tri-set so you don’t need to interrupt the series by switching out weights.

Difficulty & Modifications Explained: This workout is rated a 4 due to the tri-set formatting which greatly increases time under tension and overall demand. To make these sets more manageable, use lighter/no weights; to make them more challenging, choose a weight that challenges you well for the first exercise — it will make the following two 30-second intervals a scorcher! Ankle weights can be used for the final four tri-sets focused on the glutes.

Closing Note: There is no burnout or finisher to this workout so be sure to give your all during each individual tri-set!

Warm-Up: 8 exercises, 40 seconds each (5 minutes)
Jog In Place
Alt Reverse Lunges
Squats
Deadlift
Alt SLDL
Alt Side Lunge
Doggies (Switch Halfway)
Scorpions (Switch Halfway)

Workout: 12 tri-sets, 30 seconds active back-to-back each exercise / 30 seconds rest (24 minutes)
Reverse Lunges (One Side) (2 x 9 lbs)
Alt Reverse Lunges (2 x 9 lbs)
Reverse Lunge Half Rep (One Side) (2 x 9 lbs)

Reverse Lunges (Other Side) (2 x 9 lbs)
Alt Reverse Lunges (2 x 9 lbs)
Reverse Lunge Half Rep (Other Side) (2 x 9 lbs)

Goblet Squat (1 x 12 lbs)
Goblet Squat Half Rep (1 x 12 lbs)
Slow Eccentric Goblet Squat (1 x 12 lbs)

Deadlift (2 x 15 lbs)
Kang Squat (2 x 15 lbs)
Deadlift Pulses (2 x 15 lbs)

SLDL (One Side) (2 x 12 lbs)
Slow Eccentric SLDL (One Side) (2 x 12 lbs)
SLDL Half Rep (One Side) (2 x 12 lbs)

SLDL (Other Side) (2 x 12 lbs)
Slow Eccentric SLDL (Other Side) (2 x 12 lbs)
SLDL Half Rep (Other Side) (2 x 12 lbs)

**Water Break**

Side Lunge (One Side) (1 x 15 lbs)
Alt Side Lunge (1 x 15 lbs)
Side Lunge Half Rep (One Side) (1 x 15 lbs)

Side Lunge (Other Side) (1 x 15 lbs)
Alt Side Lunge (1 x 15 lbs)
Side Lunge Half Rep (Other Side) (1 x 15 lbs)

Doggies (One Side)
Doggie Knee Crossovers (One Side)
Doggie Pulses (One Side)

Doggies (Other Side)
Doggie Knee Crossovers (Other Side)
Doggie Pulses (Other Side)

Scorpion Lifts (One Side)
Scorpion Pulses (One Side)
Scorpion Hold (One Side)

Scorpion Lifts (Other Side)
Scorpion Pulses (Other Side)
Scorpion Hold (Other Side)

**Water Break**

Cool Down: 6 exercises, 50 seconds each (5 minutes)
Pigeon (One Side)
Pigeon (Other Side)
Butterfly
Forward Fold
Runner’s Lunge (One Side)
Runner’s Lunge (Other Side)

Pounds to Kilograms
lbs = kg
1 = .4
2 = .9
3 = 1.3
4 = 1.8
5 = 2.2
6 = 2.7
9 = 4.1
10 = 4.5
12 = 5.4
15 = 6.8
18 = 8.1
20 = 9
21 = 9.5
24 = 10.8
25 = 11.3
30 = 13.6
35 = 15.8