Lower body session with scheduled rest periods and reps to support hypertrophy….let’s put the work in!

Demanding a lot from the quads, glutes and hamstrings using dumbbells and bodyweight as resistance with dynamic, partial reps, isometrics and tempo to really make this an extremely challenging lower body workout!

The dumbbells I am using are 17.5kg each and I also have one heavier at 25kg for sumo squats and sumo deadlift squats!

Where I use maybe only the one dumbbell, you can absolutely use 2 depending on the weights you have!

The timer will be on throughout for 40 seconds of work, 20 seconds rest!

SUMO DEADLIFT SQUAT w/ PAUSE
SUMO DEADLIFT SQUAT w/ PAUSE
SUMO DEADLIFT SQUAT w/ PAUSE
SUMO DEADLIFT SQUAT w/ PAUSE

RDLs
RDLs
RDLs
RDLs

BULGARIAN LUNGE (dumbbell on opposite side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

LUNGE HOLD (rise on beep)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

1/2 REP SUMO SQUATS (stand on beep)
1/2 REP SUMO SQUATS (stand on beep)
1/2 REP SUMO SQUATS (stand on beep)
1/2 REP SUMO SQUATS (stand on beep)

BULGARIAN LUNGE (closer for quads)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

FWD LEAN LUNGE (dumbbell in opp hand)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

BODYWEIGHT BULGARIAN LUNGE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

BODYWEIGHT STATIC LUNGE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

Finisher:

30/30/30

SUITCASE SQUAT (x2 dumbbells)
CLOSE SQUAT (x1 dumbbell)
1/2 REP BODYWEIGHT CLOSE SQUATS!



Something so nice mentally knowing you drop to bodyweight later in the workout yet it’s not any easier!

This workout gave me the best feeling… once over! But yet loved every minute! My legs felt amazing yet finished after!

Rock it!!

Cx

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