WORKOUT

This work­out serves as Day 26 of the FB Kick­start 30 Day Pro­gram but can also be com­plet­ed as a stand­alone work­out. For the final few days of the pro­gram (27, 28, 29, 30) take a few rest days and explore our active recov­ery work­outs.

NOTE: In this video you will notice some slight dif­fer­ences between the rest peri­od timer and the actu­al rest time (5 or less sec­onds) and want­ed to call that out here.

You did it! You made it to the last off­i­cal work­out of the FB Kick­start sthrength and car­dio pro­gram. We’re not done yet though. This No Repeat Low­er Body Strength and Car­dio work­out is designed to chal­lenge your quads, ham­strings, and glutes while giv­ing your car­dio a sol­id boost. With a mix of strength and car­dio, you will work through 30 straight exer­cis­es from start to fin­ish with­out repeat­ing a sin­gle exer­cise. If you’re look­ing for vari­ety, this work­out deliv­ers. You’ll focus on low­er body strength using squats, lunges, and dead­lift vari­a­tions, paired with car­dio bursts to keep the ener­gy high. It’s an excel­lent choice for any­one crav­ing a full-leg day with­out repetition.

Equip­ment Needed:

• Dumb­bells: Medi­um and Heavy
• Box, Bench, or Chair
• Mat (Option­al)

This work­out hits every angle of your low­er body while keep­ing things fresh. We will use a com­bi­na­tion of body­weight and weight­ed moves for strength and body weight exer­cis­es for dynam­ic car­dio to help build mus­cle, boost endurance, and increase calo­rie burn. The vari­ety will keep you engaged while work­ing on sta­bil­i­ty, con­trol, and strength. For exam­ple, stag­gered stance dead­lifts unique­ly tar­get your ham­strings and glutes, while car­dio moves like skaters to jump squats and 3‑way squat jumps ele­vate your heart rate.

Pay atten­tion to your form as you move through the exer­cis­es. For dead­lifts, hinge at the hips instead of round­ing your back. Dur­ing lunges, ensure your knees stay aligned with your toes and don’t cave inward. Take car­dio at your pace — speed up for an extra chal­lenge or slow down to main­tain con­trol. If you are try­ing new exer­cis­es, start with lighter dumb­bells or just body weight to get com­fort­able. For ref­er­ence, I decid­ed to stick with my 40 lbs dumb­bells dur­ing this work­out because I felt they gave me a chal­lenge for each exer­cise, but I could keep my form.

This work­out is adapt­able for all lev­els. If you want to chal­lenge your­self dur­ing this work­out, try heav­ier weights or add more speed and explo­sive­ness to the car­dio exer­cis­es. For a lighter work­out, low­er the weight, choose low-impact car­dio options like speed squats, or take extra rest between exer­cis­es. I will also give you mod­i­fi­ca­tions to keep you mov­ing so if you get stuck, you will have options. I also added them below. The good thing about today’s No Repeat work­out is that it makes it easy to adjust the inten­si­ty while still get­ting a great workout.

Team, as you wrap up this work­out, take pride in the effort you’ve put in. Today is all about pac­ing your­self and stay­ing in con­trol. Remem­ber, it’s not about rush­ing but show­ing up and giv­ing your best. Please keep that same mind­set as we move forward.

Let’s crush today’s workout!

-Bri­an

Work­out Structure

Warm-Up (8 Min­utes): 1 Round, 60 Sec­onds Each

• Body­weight Squats with 2 Pulses
• Ham­string Sweeps
• Knee Hugs with Ankle Rolls
• Alt. Lat­er­al Lunges
• Run­ners Lunge (30 sec/​side)
• 90/90 Hip Openers
• Glute Bridge March
• Body­weight Sumo Squat

Main Work­out (30 Min­utes): 1 Round, 45 Sec­onds On / 15 Sec­onds Off 30 Total Exercises

• Gob­let Squat
• Reverse Lunges
• Dumb­bell Deadlift
• Car­dio: Butt Kicks / Mod. with march­ing variation
• Stag­gered Stance Dead­lift – Right Leg
• Stag­gered Stance Dead­lift – Left Leg
• Sumo Squat
• Car­dio: Pogo Hops / Mod. with speed squats
• Split Squats – Left Leg
• Split Squats – Right Leg
• Alt. Sumo Lat­er­al Lunges
• Car­dio: 3 High Knees to Pause / Mod. with march­ing variation
• Body­weight Low Alt. Reverse Lunges
• ¹⁄₂ Rack Squat – Left
• ¹⁄₂ Rack Squat – Right
• Alt. BW For­ward Lunges
• Car­dio: Skater to Jump Squat / Mod. with Speed Squats/​Jump­ing Jacks
• SL Box Squat- Left
• SL Box Squat-Right
• Suit­case Squats
• Car­dio: 3 Way Squat Jump / Mod. with Speed Squats
• Weight­ed Glute Bridge
• SL Glute Bridge– Left Side
• SL Glute Bridge – Right Side
• Car­dio: 4 Cor­ner Hops / Mod. with Speed Squats or Jump­ing Jacks
• Body­weight Rear Ele­vat­ed Split Squats-Left
• Body­weight Rear Ele­vat­ed Split Squats – Right
• Body­weight Squat
• Car­dio: Jump Squats / Speed Squats Mod.
• Iso Squat Hold

** Water Break**

Cooldown (5 Min­utes): 30 Sec­onds Each Stretch

• Stand­ing For­ward Fold
• Half-Kneel­ing Hip Flex­or Stretch – Left Side
• Half-Kneel­ing Hip Flex­or Stretch – Right Side
• Pigeon Stretch – Left Side
• Pigeon Stretch – Right Side
• Frog Stretch
• Seat­ed But­ter­fly Stretch
• Supine Twist – Left Side / Right Side