Day 22: Lower Body Strength and Cardio Mix

This workout serves as Day 22 of the FB Kickstart 30 Day Program but can also be completed as a standalone workout. Days 20 and 21 were rest days.

Welcome to Week #4 the final week of the FB Kickstart 30 Day Program. In this final week we are upping the intensity again with strength and cardio mixed segments. For today’s workout I am kicking off the week with an explosive lower body workout that brings the heat with a powerful mix of strength, cardio, and EMOM sets!

Workout Overview
This workout combines strength, power, and plyometric moves to challenge your entire lower body while elevating your heart rate. Using EMOM (Every Minute on the Minute) blocks and high-intensity circuits, you’ll build muscle, improve explosive power, and enhance endurance.

Focus and Benefits
Expect a heavy focus on the glutes, hamstrings, quads, and core, with both compound strength exercises and cardio bursts. EMOM segments target strength and power, while the circuits keep your heart pumping, burning calories and building lower body strength.

Equipment

Moderate to Heavy Dumbbells
Mat (optional for floor exercises)

Tips & Helpful Information

Form is Key: Keep movements controlled during strength exercises to maximize results and prevent injury.
EMOM Efficiency: If you finish reps early in the EMOM blocks, use the remaining time to recover. If you aren’t getting at least 15 seconds of rest, scale back on the number of reps.
Modify as Needed: Adjust weight or perform lower-impact versions of jumps to suit your fitness level.

Difficulty & Modifications
This workout is rated a Level 4 out of 5, and is designed to challenge your strength and cardio capacity. Focus on quality over quantity to maintain form and intensity.

Workout Breakdown

Warm-Up (5 Minutes)

High Knee 3x Hold
Bodyweight Squats
Reverse Lunge (Alternating)
Inchworm to Plank
Speed Squats

Rest: 1 minute

Block One: EMOM 1 – Strength Focus (5 Minutes) Using moderate-heavy dumbbells
At the start of each minute, complete:

8 Deadlifts
6 Split Squats R
6 Split Squats L

Circuit 1: Strength & Cardio
We will cycle through this circuit twice with a 30 second rest between rounds. Timing is 45 seconds on, 15 seconds rest. Use moderate/heavy dumbbells for Squat.

Squat
Pendulum Lunge
Pendulum Lunge
Squat Pulse to Jump Squat

Water Break

Block Two: EMOM 2 – Power Plyo Burst (5 Minutes)
At the start of each minute, complete:

6 Squat Taps
4 Single-Leg Lunge Jumps (Right)
4 Single-Leg Lunge Jumps (Left)

Circuit 2: Compound Power & Plyo
We will cycle through this circuit twice with a 30 second rest between rounds. Timing is 45 seconds on, 15 seconds rest. Use moderate-heavy dumbbells for the Sumo DL + Sumo Squat.

Sumo Deadlift
Sumo Squat
Broad Jump to 3 Squat Pulses
Squat Thrust

Glute Finisher
We will cycle through this circuit once. Timing is 45 seconds on, 15 seconds rest. Use moderate/heavy dumbbell for the SLDL + Glute Bridge.

Single-Leg Deadlift to Reverse Lunge (Right Leg)
Single-Leg Deadlift to Reverse Lunge (Left Leg)
Glute Bridge
Clamshell (Right Side)
Clamshell (Left Side)

Cool-Down

Seated Forward Fold
Figure 4 Stretch
Hip Flexor Stretch
Quad Stretch – 30 seconds per side
Downdog w/Calf Pedal
Child’s Pose