On the 9th Day of Fitness my Swolemate gave to me: 9 Lady Lunges

It's Leg Day! Here's a go to Leg Workout using free weights. Lunge variations, and squats.

WORKOUT: Leg Day Burn

EQUIPMENT: Dumbbells, barbells and/or kettllebells, BOSU

TECHNIQUE:

1. 2 COMPLEXes x 4 sets x 8 reps
2. Complete each COMPLEX respectively eg: A1, A2, rest and repeat 4 times then complete B1, B2, B3, B4, rest and repeat 4 times
3. Time: approx. 45s/ set (exercise)
4. Tempo: Slow tempo (4,0,1,0) (4s lower, 0s pause, 1s raise, 0s pause)
5. Resistance: 8th rep max (8th rep is difficult to complete)
6. Rest Period: 15s between sets & 45s between complex

PROGRAM:

COMPLEX A: 4 sets x 8 sets @80% max (4,0,1,0)

A1. Squats w/ barbell

A2. Foam Roll Quads, Glutes and Hams (if available)

COMPLEX B: 4 sets x 8 reps (4,0,1,0)

B1. Bulgarian Split Squat Left Leg w/dumbbells or kettlebells

B2. Bulgarian Split Squat Right Leg w/dumbbells or kettlebells

B3. Walking Lunges w/dumbbells or kettlebells

B4. Jump Squats w/ BOSU ball

NOTES:

1. For COMPLEX B variation: instead of reps use timed sets of 45s
2. For lunge or split squat variations: try various load adjustments eg: holding a heavier single dumbbell rather than two, or holding weight above waist

Get DEEZed