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Description

If you have bird legs, this is the workout for you. Kicked off by a dynamic lower body warm up, this workout is leg strength focus. Get ready, a leg burnout caps off the workout. This workout is not for the faint of heart and will make you work! You will need a pair (or pairs) of moderate-heavy weighted dumbbells. Go as heavy as you can while maintaining good form.


Exercises

Set 1: 1 round
Squats
Squats
45 seconds
Torso Twists
Torso Twists
30 seconds
Rest
Rest
10 seconds
Walking Lunges
Walking Lunges
45 seconds
High Knees
High Knees
45 seconds
Rest
Rest
10 seconds
Side Squats
Side Squats
45 seconds
Butt Kickers
Butt Kickers
45 seconds
Rest
Rest
10 seconds
Over Over Unders
Over Over Unders
45 seconds
Side Shuffles
Side Shuffles
45 seconds
Rest
Rest
10 seconds
Clock Lunges
Clock Lunges
45 seconds
Carioca
Carioca
45 seconds
Rest
Rest
20 seconds

Set 2: 2 rounds
Dumbbell Squats
Dumbbell Squats
1 minute
Rest
Rest
10 seconds
Dumbbell Single Leg Seesaws
Dumbbell Single Leg Seesaws
1 minute
Rest
Rest
10 seconds
Horizontal Goblet Squats
Horizontal Goblet Squats
1 minute
Rest
Rest
10 seconds
Dumbbell Lunges
Dumbbell Lunges
1 minute
Rest
Rest
20 seconds

Set 3: 1 round
Dumbbell Left Leg Squats
Dumbbell Left Leg Squats
45 seconds
Transition
Transition
10 seconds
Dumbbell Right Leg Squats
Dumbbell Right Leg Squats
45 seconds
Rest
Rest
10 seconds
Dumbbell Squat Jumps
Dumbbell Squat Jumps
45 seconds
Rest
Rest
20 seconds

Set 4: 1 round
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
45 seconds
Transition
Transition
10 seconds
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
45 seconds
Rest
Rest
10 seconds
Dumbbell Left Split Jumps
Dumbbell Left Split Jumps
30 seconds
Transition
Transition
10 seconds
Dumbbell Right Split Jumps
Dumbbell Right Split Jumps
30 seconds
Rest
Rest
20 seconds

Set 5: 1 round
Pop Squats
Pop Squats
50 seconds


Appears In



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