Quick and efficient lower body burn-out

Yes, you do have time for your leg workout! The key? Well, pulsing and supersets, of course! You’ll see (and do) them all over this workout! 🙂

The Warm-up

Dynamic Stretching 5 min.

Jumping Jacks 10 reps.

Narrow to Wide Squat Jumps 10 reps.

The Sweet, Sweet Burn-out
  1. 3-pulse Jump Squats 5-8 reps, 3 sets.

Deep squat, pulse 3 times, jump. You can also add the barbell (resting on your traps, not your neck), but make sure it’s not too heavy as this exercise is quite tough.

  1. Cable Squats Circuit (superset then rest for 45 sec. to 1 min. between circuits) x3
  • 2-pulse Wide stance cable squat 8-12 reps.
  • 2-pulse Narrow stance cable squat 8-12 reps.
  1. Glute Bridges Circuit (superset then rest for 45 sec. to 1 min. between circuits) x3
  • 10 sec. hold Weighted Glute Bridge (hold your position at contraction point for around 10 sec. for every repetition) 10 reps.
  • Singe-leg Glute Bridge 10 reps. each leg
  1. 2-pulse Side Leg Lift 15 reps., 2 sets each leg
  1. Leg extensions 15 reps., 3 sets
  1. Hamstring Curls 20 reps. each leg
The Cool-down

Stretching (Hamstring stretch, Calves stretch, etc.)

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