WORKOUT

Focus & Ben­e­fits: Wel­come to anoth­er spicy tri-sets work­out, low­er body style! In this work­out, you’ll devel­op increased mus­cle, strength, and endurance.

Equip­ment: Weights for low­er body exer­cis­es and a mat (I am using 5 & 10 lbs)
Note: for a few of the exer­cis­es, you’ll need a weight that can be secured behind your knee for some glute exer­cis­es. The alter­na­tive is to use an ankle weight.

Tips & Help­ful Infor­ma­tion: We com­plete 13 tri-sets (tri = 3 exer­cis­es in a row). The first exer­cise will use weights, the sec­ond will be body­weight and the third is a body­weight hold. Each tri-set focus­es on the same exer­cise, shed­ding time with each inter­val. This design is a great way to increase time under ten­sion and get more work out of your mus­cles with­out as much men­tal strain. The first inter­val (weight­ed) will be the longest at 45 sec­onds, the sec­ond inter­val shaves off 15 sec­onds as we drop to body weight, and the third and final inter­val is just 15 sec­onds as we burn it out and hold.

For the first 2 tri-sets, the reverse lunge with a step-in squat, keep your weight plant­ed in your front heel. When you step in for the close-stance squat, you’ll keep near­ly all of your weight in the same leg you lunged with, the oth­er foot/​leg is there as a kick­stand for balance.

Dif­fi­cul­ty & Mod­i­fi­ca­tions Explained: This work­out is rat­ed a 4 in dif­fi­cul­ty due to the back-to-back inter­vals before a rest. It’s a more advanced train­ing type that should be com­plet­ed by those who are already in a com­fort­able rou­tine with strength train­ing. Your imme­di­ate mod­i­fi­ca­tion is to for­go weights on the first exer­cise and then lessen your range of motion where need­ed. Do what you can to get through the full tri-set with­out resting!

Clos­ing Note: Tri-sets can be intim­i­dat­ing, but at the same time, they always set us up to be empowered!

Rec­om­men­da­tion: This is the work­out I was refer­ring to in the video. It’s a lit­tle longer in length and we do car­dio instead of body weight strength for the 2^nd exer­cise! Ver­sa­tile Low­er Body Tri Sets 

Warm-Up: 7 exer­cis­es, 40 sec­onds each (5 minutes)
Squat + Round Up
Squat + Alt Reverse Lunge
Squat + Calf Raise
Alt Half SLDL
Wide Squat + Tap In
Alt 3 Puls­es + Hip Flex­or Stretch
Hip Openers

Work­out: 13 tri-sets, 45 sec­onds active / 30 sec­onds active / 15 sec­onds active / 30 sec­onds rest (26 minutes)
Reverse Lunge + Step In Squat (One Side) (Weight)
Reverse Lunge + Step In Squat (One Side) (No Weight)
Hold Reverse Lunge or Step In Squat (One Side)

Reverse Lunge + Step In Squat (Oth­er Side) (Weight)
Reverse Lunge + Step In Squat (Oth­er Side) (No Weight)
Hold Reverse Lunge or Step In Squat (One Side)

Gob­let Squat + Calf Raise (Weight)
Gob­let Squat + Calf Raise (No Weight)
Hold Gob­let Squat or Calf Raise

SLDL (One Side) (Weight)
SLDL (One Side) (No Weight)
Hold SLDL (One Side)

SLDL (Oth­er Side) (Weight)
SLDL (Oth­er Side) (No Weight)
Hold SLDL (Oth­er Side)

Wide Squat (Weight)
Wide Squat (No Weight)
Hold Wide Squat

Kang Squat (Weight)
Kang Squat (No Weight)
Hold Kang Squat (Either Part)

**Water Break**

Run­ner’s Lunge (One Side) (Weight)
Run­ner’s Lunge (One Side) (No Weight)
Hold Run­ner’s Lunge (One Side)

Run­ner’s Lunge (Oth­er Side) (Weight)
Run­ner’s Lunge (Oth­er Side) (No Weight)
Hold Run­ner’s Lunge (Oth­er Side)

Scor­pi­on + Dog­gie (One Side) (Weight)
Scor­pi­on + Dog­gie (One Side) (No Weight)
Hold Scor­pi­on (One Side)

Scor­pi­on + Dog­gie (Oth­er Side) (Weight)
Scor­pi­on + Dog­gie (Oth­er Side) (No Weight)
Hold Scor­pi­on (Oth­er Side)

Side Lying Dog­gie (One Side) (Weight)
Side Lying Dog­gie (One Side) (No Weight)
Hold Side Lying Dog­gie (One Side)

Side Lying Dog­gie (Oth­er Side) (Weight)
Side Lying Dog­gie (Oth­er Side) (No Weight)
Hold Side Lying Dog­gie (Oth­er Side)

**Water Break**

Cool Down: 8 exer­cis­es, 40 sec­onds each (5 minutes)
90/90 Glute Stretch (One Side)
90/90 Glute Stretch (Oth­er Side)
Hip Flex­or Stretch + Lean (One Side)
Ham­string Stretch (One Side)
Quad Stretch (One Side)
Hip Flex­or Stretch + Lean (Oth­er Side)
Ham­string Stretch (Oth­er Side)
Quad Stretch (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