This is a great total lower body workout that uses supersets to really maximize your time and gains.  Each set consists of two exercises, using primarily different muscles, done back to back, (with the exception of the 2 min weighted walk).  

Directions

• 3 sets of each superset

• ABABAB format (Do exercise A, followed by exercise B, then repeat exercise A and B, etc.)

• Rest between sets as needed

• You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.

Equipment

• Dumbbells

• Barbell

• Bench

• Dip Belt and weights (optional)

workout:

• A Romanian Deadlift - 12 (Bar or Dumbbells)

• B Jump Squat - 15 (weighted optional for added difficulty)

• A Glute Raise with Bar - 15 pause at top of raise (sit on floor w/ shoulders resting onbench and put bar across hips, raise hips to be parallel to ground)

• B Side Lunge with Bar or Dumbbells - 10 (one end of bar on ground, hold other end by shoulder. Step out to the side and bend into side lunge)

• 2 Minute Walk w/Dip Belt and Weights - 1 Minute Rest - Repeat 2 Minute Walk w/ Weights (Attach weights to dip belt, feet shoulder width apart so weights can hang between legs, walk in a marching type motion for 2 minutes straight, rest one minute and repeat 2 min walk)

• A Split Squat - 12 each side (Dumbells)

• B One Legged Calf Raise - 20 each side

• A Dumbbell Squat - 12

• B One Legged Deadlift - 12 each side

• GLUTE BURNOUT - One set

1. Donkey Kick 40 seconds - hold leg high 10 seconds - Donkey kick pulse 40 seconds (keep high)

2. Repeat opposite leg

3. Heels Together Pulse 40 seconds

4. Glute Raise 40 seconds - 10 second hold high - Glute Raise Pulse keeping high 40 seconds

Fill out the form below for the link to download PRINTABLE.