High Intensity, Lower Body, Body Weight, Weighted a squared fitness High Intensity, Lower Body, Body Weight, Weighted a squared fitness

Lower-body High Intensity Circuit

This workout can be done:

  • As a rep ladder (10-1)

  • A rep pyramid (10-1-10)

  • Against the clock (10-15 minutes, 5-8 reps/exercise/side)

  • As a circuit (5-8 reps/exercise/side, add weight, 4-5 rounds, rest 60s between rounds)

Here are the moves:

  • Single-leg step up to cross over squat back to starting position

  • No-jump No-push Burpee

  • Wide to narrow jumping squat

  • Rear foot elevated split squat

Check out this video and all my videos on Vimeo and follow me on Instagram for even more fitness moves.

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Full Body, Body Weight, Weighted a squared fitness Full Body, Body Weight, Weighted a squared fitness

Interval Weight Training

Set a timer:

  • 10 Jump squats with or without weight

  • 5/s Crossover lunge with or without weight

  • 5/s Split squat with or without weight

  • Jump rope, rope slams, run, or Burpee’s for the same amount of time as combined jump squat, cross over lunge, and split squat.

  • Rest 60 seconds.

Repeat four times.

Check out this video and all my videos on Vimeo and follow me on Instagram for even more fitness moves.

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