Lower Body Power & High Intensity Circuit
Building on your previous full-body strength work, this session prioritizes explosive lower body power followed by a metabolic conditioning circuit to maximize fat loss.
Warmup
(3)Stationary Bike
Maintain a steady pace to elevate core temperature and lubricate knee joints.
Leg Swings
Perform both forward-backward and side-to-side swings to open up the hips.
Goblet Squat
Hold a single light dumbbell at chest height to prime your squat pattern.
Main Workout
(7)Barbell Back Squat
Focus on explosive power on the ascent. Keep your chest up and core braced. Total barbell weight including plates.
Barbell Romanian Deadlift
Hinge at the hips and feel a deep stretch in the hamstrings. Total barbell weight including plates.
Bulgarian Split Squat
Hold one dumbbell in each hand. Keep your front knee tracked over your toes. Weight is per dumbbell.
Kettlebell Swing
Drive through the hips to swing the bell to eye level. Start of HIIT circuit.
Box Jump
Jump onto a high box and land softly in a partial squat. Step down carefully.
Burpees
Maintain a fast pace, dropping chest to floor and jumping at the top.
Mountain Climbers
Keep hips low and drive knees quickly toward chest. Final circuit push.
Cooldown
(2)Pigeon Pose
Hold each side for 60 seconds to release tight glutes and hip flexors.
Standing Quad Stretch
Keep knees together and stand tall to stretch the front of the thighs.