WORKOUT

This work­out is designed to push your strength, pow­er, and endurance through dynam­ic low­er-body cir­cuits. We’ll tar­get your glutes, quads, and ham­strings with a com­bi­na­tion of con­trolled strength exer­cis­es and explo­sive pow­er moves. Expect a bal­anced, pur­pose­ful work­out that keeps you focused and engaged from start to finish.

Work­out Overview

We’ll kick things off with a dynam­ic warm-up to prep your body for action. We’ll then dive into two chal­leng­ing cir­cuits, each fea­tur­ing exer­cis­es that empha­size strength and pow­er. You’ll com­plete three rounds of each cir­cuit before wrap­ping up with a 5‑minute EMOM fin­ish­er that will leave your legs burn­ing and your heart pump­ing. Final­ly, a cool-down will help stretch and relax those hard­work­ing muscles.

Focus and Benefits

This work­out is built to sculpt and strength­en your low­er body while improv­ing pow­er, mobil­i­ty, and sta­bil­i­ty. With a mix of uni­lat­er­al and bilat­er­al exer­cis­es, you’ll engage your sta­bi­liz­ing mus­cles, enhance your bal­ance, and pro­mote func­tion­al move­ment pat­terns to sup­port injury pre­ven­tion and every­day strength.

Why You’ll Love This Workout:

With the 3‑circuit for­mat, you’ll have the oppor­tu­ni­ty to real­ly work on your form, weight selec­tion, and con­sis­ten­cy, allow­ing you to pro­gres­sive­ly chal­lenge your­self and max­i­mize your results.

Equip­ment

• Dumb­bells (light to mod­er­ate are rec­om­mend­ed- I’ll be using 15 to 25lbs, but as always, lis­ten to your body)

Tips & Help­ful Information

• Form First:
  • Pri­or­i­tize con­trolled move­ments for both strength and pow­er exer­cis­es. Keep your core engaged to sup­port prop­er align­ment and pre­vent injury, espe­cial­ly dur­ing explo­sive moves.
• Adjust Weights:
  • I’ll guide you on sug­gest­ed weights, but always lis­ten to your body. Choose weights that chal­lenge you while main­tain­ing good form through 10 – 12 reps.
• Use Rest Effectively:
  • Dur­ing rests, focus on recov­er­ing your breath and prepar­ing for the next round. This will help you main­tain inten­si­ty through­out the workout.

Dif­fi­cul­ty & Modifications

This work­out is rat­ed a Lev­el 4. How­ev­er, the inten­si­ty can vary depend­ing on your weight selec­tion and effort, so that you can scale the dif­fi­cul­ty from a 3+. Adjust weights, reps, or range of motion to fit your needs.

Get ready to bring the heat! 💪🔥 Your low­er body will thank you!

Warm-Up (4 Min­utes, 30 Sec­onds Each)

• Deep Squat Stretch
• Side to Side Lunge Stretch
• Hip Open­ers R
• Hip Open­ers L
• Good Morn­ings
• Clamshell R
• Clamshell L
• Glute Bridge

30 sec­onds rest

45 Sec­onds On, 30 Sec­onds Rest (Aim for 10 – 12 Reps) each exer­cise. 30 secs rest between rounds. 3 Rounds of Each Circuit

Cir­cuit 1

• Front Rack Squat

• Reverse Lunge Alternating

• Kick­stand Dead­lift Alternating

WATER BREAK

Cir­cuit 2

• Dead­lift
• Front Lunge Alternating
• Duck Walk

EMOM – 5 Min­utes 6÷6÷6− Bodyweight

• Squat Pulse
• Jump Squat
• Lunge Jumps

Cool Down (5 minutes)

• Deep Lunge Stretch (Alter­nat­ing)
• But­ter­fly Stretch
• Lay­ing fig­ure 4 stretch (Alter­nat­ing
• Crossover Ham­string Stretch Stand­ing (Alter­nat­ing)
• Quad Stretch (Alter­nat­ing)