WORKOUT

This work­out serves as Day 16 of the FB Kick­start 30 Day Pro­gram but can also be com­plet­ed as a stand­alone workout.

This Low­er Body Strength and Car­dio Taba­ta Fusion work­out per­fect­ly com­bines Strength and Car­dio. We’re tar­get­ing your legs and glutes with focused strength exer­cis­es while keep­ing your ener­gy high with quick, intense Taba­ta car­dio rounds. This for­mat is about bal­ance — push­ing your mus­cles to their lim­its with heav­ier weights and then fir­ing up your heart rate with fast-paced moves. It’s an excel­lent work­out for any­one who loves to com­bine strength with a car­dio kick.

Equip­ment Needed:

Dumb­bells (Medi­um, Heavy): You can include your light dumb­bell, but you may not need it.

Mat (Option­al)

We start with a mobil­i­ty-based warm-up to loosen up your joints and acti­vate the mus­cles we’re about to work. In the warm-up round, we will be mov­ing at a slow­er pace. So take your time and enjoy this mobil­i­ty round. The Taba­ta car­dio rounds are short but intense, with 20 sec­onds of work and 10 sec­onds of rest. These Tabata’s will spike your heart rate and help improve your car­dio. Most of the exer­cis­es dur­ing the Taba­ta have a high­er impact, but I will show you and offer mod­i­fi­ca­tions dur­ing the workout.

The strength block is where we will focus on our low­er body strength. Each exer­cise is 45 sec­onds of work, with a 15-sec­ond rest to reset, so you have time to focus on form and con­trol. The gob­let squats with a pause will chal­lenge your quads and core, while the straight-leg dead­lifts tar­get your ham­strings. Lat­er­al lunges bring in side-to-side move­ment, a great way to improve bal­ance and hit mus­cles we often miss in tra­di­tion­al exer­cis­es. Loaded glute bridges round it out, zero­ing in on your glutes for a strong fin­ish. With three rounds, you will have plen­ty of time to focus on build­ing strength and your reps. Dur­ing this round, take your time and choose a weight that will be chal­leng­ing for each exer­cise. For this work­out, I decid­ed to stick with my 40 lbs dumb­bells for the entire strength round.

When we cir­cle back to the sec­ond Taba­ta round, you may feel the fatigue set­ting in, but let’s get ready to push through with explo­sive move­ments, which again will be on the high­er impact side. Like the first round, with the high­er impact exer­cis­es, I will show you and offer mod­i­fi­ca­tions dur­ing the work­out. For exam­ple, if you’re not com­fort­able with jump lunges, you can do alter­nate low reverse lunges. If moun­tain climbers are too intense, you can use a chair to ele­vate your­self for a mod­i­fi­ca­tion. You can also look at the work­out struc­ture below to bet­ter under­stand the options.

This work­out is scal­able for all fit­ness lev­els. If you want to dial it up, grab heav­ier weights for the strength block or chal­lenge your­self to stick with the high-impact car­dio options. You can also go lighter with your dumb­bells or stick with mod­i­fi­ca­tions for a work­out or exercise.

Work­outs like this are about more than just check­ing a box. They’re about show­ing up for your­self, chal­leng­ing your lim­its, and push­ing your­self to be stronger than you were yes­ter­day. So, let’s keep mov­ing and keep this momen­tum going!

Keep it up, team!

-Bri­an

Work­out Structure

Warm Up 2 Rounds 30 Sec­onds Each

• Body­weight Squats
• Lunge Rock L
• Lunge Rock R
• 90/90 Switch­es
• Glute Bridge
• Iso Glute Bridge with Exter­nal Rotation

Car­dio Taba­ta Round #1 2 Rounds 20 Sec­onds / 10 Seconds

• Jump­ing Jacks
• Lat­er­al High Knees / Mod. with March­ing version
• Squat Jumps / Mod. with Squat to Calf Raise
• Thrusters / Mod. with Inch Worms

Low­er Body Strength Round 3 Rounds 45 Sec­onds On 15 Sec­onds Off

• Gob­let Squat with 2‑Second Pause
• Straight Leg Deadlifts
• Lat­er­al Lunges (Left)
• Lat­er­al Lunges (Right)
• Loaded Glute Bridges

Car­dio Taba­ta Round #2 2 Rounds 20 Sec­onds / 10 Seconds

• Jump Lunges / Mod. with Low Alt. Reverse Lunges
• Moun­tain Climber / Use a chair to ele­vate your­self for a modification
• Star Jumps / Mod. with Speed Squats
• Burpees / Mod. with Inch Worm with Push-Up

Cooldown (8) 30 Sec­ond Rounds 4 Stretches

• Quad Stretch (Left / Right)
• ¹⁄₂ Kneel­ing Ham­string Stretch (Left / Right)
• 90/90 Stretch (Left / Right)
• Calf Stretch (Left/​Right)