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Description

Fast-paced lower body strength workout with minimal breaks. Equipment: kettlebell, dumbbell, moderate to heavy. Primary target muscles: glute max * hamstrings "Madness, as you know, is a lot like gravity, all it takes, is a little push..."


Exercises

Set 1: 1 round
Squats with Raised Arms
Squats with Raised Arms
30 seconds
Dragon Squats
Dragon Squats
30 seconds
Side Squats
Side Squats
30 seconds
Forward Dragon Squats
Forward Dragon Squats
30 seconds
Transition
Transition
10 seconds

Set 2: 1 round
Kettlebell Swings
Kettlebell Swings
12 reps
Kettlebell Squats
Kettlebell Squats
12 reps
Transition
Transition
10 seconds
Alternating Kettlebell Swings
Alternating Kettlebell Swings
12 reps
Kettlebell Goblet Squats
Kettlebell Goblet Squats
12 reps
Rest
Rest
20 seconds

Set 3: 1 round
Dumbbell Right Leg Squats
Dumbbell Right Leg Squats
8 reps
Transition
Transition
10 seconds
Dumbbell Left Leg Squats
Dumbbell Left Leg Squats
8 reps
Transition
Transition
15 seconds
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
8 reps
Transition
Transition
10 seconds
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
8 reps
Rest
Rest
30 seconds

Set 4: 1 round
Right Lateral Kettlebell Swings
Weights: Heavy
Right Lateral Kettlebell Swings
12 reps
Left Lateral Kettlebell Swings
Left Lateral Kettlebell Swings
12 reps
Transition
Transition
15 seconds
Kettlebell Squats
Kettlebell Squats
12 reps
Kettlebell Deadlifts
Kettlebell Deadlifts
12 reps
Rest
Rest
45 seconds

Set 5: 1 round
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
10 reps
Dumbbell Single Leg Seesaws
Dumbbell Single Leg Seesaws
10 reps
Transition
Transition
20 seconds
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
10 reps
Dumbbell Single Leg Seesaws
Dumbbell Single Leg Seesaws
10 reps
Rest
Rest
30 seconds

Set 6: 1 round
Right Suitcase Squats with Kettlebell
Right Suitcase Squats with Kettlebell
8 reps
Transition
Transition
5 seconds
Left Suitcase Squats with Kettlebell
Left Suitcase Squats with Kettlebell
8 reps
Transition
Transition
15 seconds
Sumo Squats with Kettlebell
Sumo Squats with Kettlebell
12 reps
Transition
Transition
20 seconds
Alternating Suitcase Split Squats with Kettlebell
Alternating Suitcase Split Squats with Kettlebell
12 reps
Transition
Transition
20 seconds
Sumo Squats with Kettlebell
Sumo Squats with Kettlebell
12 reps
Rest
Rest
30 seconds

Set 7: 1 round
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
1 minute
Floor Bridge
Floor Bridge
1 minute


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