Two Weights Lower Body High Intensity

Squat x 12

• At a normal shoulder width squat stance, squat down as far as you can and come back up. Hold the weights either in a goblet position (if using kettlebell or 1 dumbbell) or rest dumbbells on your shoulders.
• Use a slow tempo for this exercise. Go down for 4 seconds, hold at the bottom for 2 seconds, and up for 1 second.

Lunge x 10 (constant tension)

• Step forward with one leg and drop your back leg to the floor, bending your lead leg. Once you touch the floor come back up and repeat by going back down into the next rep.
• Use a controlled tempo of 2 seconds down and two seconds up.
• Use constant tension on the lead leg. This means that your leg is always going up or down and the lead leg is never resting or fully locked out.

Step Up x 8 (balance at top)

• Use a step, a chair, or an elevated surface that is above your knee. Step onto it with one leg and extend that leg so you are standing on top of the object. Balance for a second and come back down on the same leg.
• Use a slow tempo, resist coming down and up fast and keep it as controlled and slow as possible.

Romanian Deadlift x 12 (1.5 reps)

• Stand with your feet slightly further out that shoulder width with the weights in your hands. Hinge at the hips (push your hips back) and try to touch the ground and then come back up. Keep your back straight and try to not bend your legs as you come down.
• Do 1.5 reps, this means you come all the way down, halfways back up, back down all the way, and then finally all the way back up. That is 1 rep.
• Use a controlled tempo, don’t go too fast or slow.

Glute Bridge x 10 (2/0/2)

• 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. 
• Put the weights on the front of your hips to make the exercise harder.
• Use a controlled tempo of 2 seconds down and 2 seconds up.

Copenhagen Adductor x 8

• Get a chair or step that is about knee height. Lay on your right side with your left foot on the object. Lift up your body by pushing down on the elevated foot. Once you bring your legs together come back down and repeat. After 8 reps alternate.
• While lifting your hips be sure to keep a straight body (not crunched in)
• Use a controlled tempo of 2 seconds down and 2 seconds up.

6 rounds

• 30 seconds Mountain Climber
• 15 seconds Jump Squats (As Many Reps As Possible)
• 30 seconds Rest