Legs + Glutes

Workout Overview:

• 4 circuits
• Each circuit contains two strength training exercises, which we’ll repeat x2 sets. THEN we’ll close out the circuit with one power burnout exercise (think goblet squat jumps).
• You’ll perform each strength exercise for 40 seconds of work, followed by 20 seconds of rest and 1 minute per power exercise.

CIRCUIT ONE: Squats (Band on thighs) - 40/20

1. 2 Squats + 2 Sec Squat Hold
2. Loaded Squat Walk-Up/Back + 1 Squat Thruster (1 Dumbbell) - X 2 sets
3. 1 Min Power Move: 2 Lateral Squat Walks + 2 Squat Jacks (MOD: 2 Squats) (1 Dumbbell)

CIRCUIT TWO: Deadlifts (Band on calves/ankles) - 40/20

1. Double Leg Deadlift + Calf Raise
2. Staggered Deadlift + Clean Squat (1 Dumbbell), Right/Left - X2
3. 1 Min Power Move: Bound + Burpee + V-Walk Back (MOD: V-Walk Front/Back)

CIRCUIT THREE: Lunges (No Band or Band on Thighs) - 40/20

1. Lateral Squat Walk + 2 Step Back Lunges
2. Shallow Lunge + Rear Leg Lift, Right/Left - X2
3. 1 Min Power Move (NO BAND): Lateral Lunge + Jump Lunge Switch (Mod: Step back instead of jump lunge)

CIRCUIT FOUR: Sumo Squats/Lateral Squats  

1. Sumo Deadlift + Clean Squat
2. Lateral Squat (just Right/Left) - X2
3. 1 Min Power Move: Dumbbell Swings

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