One Weight Lower Body High Intensity

7 rounds

• 20 seconds squat jumps
• 20 seconds lunge jumps
• 20 seconds rest

5 rounds/ 60 seconds rest

Jump Squats x 10

• Have your foot stance shoulder width apart and squat as low as you can go and explode up jumping at the top. When you touch the ground go right into the next one and repeat.
• Get as much power through your legs as possible.

Sumo Goblet Squats x 10

• Hold the weight up around your chest with your elbows under your hands. Stand with a wide sumo stance, feet way further than shoulder width. Squat down as low as you can and come back up. Repeat.
• Use a controlled tempo of 2 seconds down and 2 seconds up.

Pistol Squats x 6 each (slow)

• Stand on one leg with your other leg up in front of you. Proceed to squat down until you sit on an object like a chair, couch, step, etc. Then, with control, stand back up using that same leg.
• Use a very slow tempo for this exercise. Go as slow as possible.

Goblet Lunge x 8 each

• Hold the weight up around your chest with your elbows under your hands. Step out far with one leg and bring your back leg to the ground or to its full range of motion. Then extend your front leg and stand back with your feet together. Repeat this for all 8 reps and then switch.
• Use a controlled tempo of 2 seconds down and 2 seconds up.

Weighted Glute Bridge x 10

• Lay on your back with the weight placed on the front of your hips. Have your feet planted on the floor with your normal squat stance. Lift your hips up until they are in full extension and then lower back to the ground.
• Use a controlled tempo of 2 seconds down and 2 seconds up.

Glute Bridge Hold x 20 seconds

• Using the same form as above, hold the glute bridge at the top of the rep.

4 rounds, 60 second break

Try to place a block or something under the balls of your feet. This will allow you to bring your heels down further.

• 10 slow calf raises
• 10 calf raises at a low squat position
• 10 calf raises at a parallel squat position
• 30 sec toe walks