20 Minute Legs and Booty Shred

Equipment: weighted objects, elevated surface (higher: chair, box, bench, etc; and lower: folded towels, weight plate, low stool, etc)
Format: Tabata: each move is done consecutively for 0:20 at max effort, followed by a 0:10 rest for 4:00 total. Circuit as written.
How to perform a drop set: Round 1 is your heaviest set and you should be within the suggested rep range when you hit your rep ceiling. Once you get to the top of your reps, set aside your weights and grab a set that is 20-30% lighter, and perform as many reps as you can with little to no rest. Once you complete that set, grab a set of weights that is 20-30% lighter than the last set and perform as many reps as possible.

Tabata

• Box Jumps
  • Begin by standing facing the box (or any sturdy elevated surface) you are jumping onto.
  • With a braced core, lightly bend your knees and power through your heels to explode off the balls of your feet onto the box (use your arms to propel you and land softly on the balls of your feet), with your heels and toes planted, drive through your glutes as you stand upright.
  • Jump or step back down and repeat for allotted time.
  • MOD: Remove the jump and perform step ups with alternating legs, being mindful to drive through the heel as you step onto the box.
• Hamstring Runners
  • Lie on your back with your feet on sliders.
  • Brace your core and raise your hips off the ground, digging your heels into the sliders.
  • Alternating between right and left legs, bend your knee to contract your hamstring and pull the slider in towards your glute.
  • Avoid straining your neck by using your arms on the mat to support you.
  • Repeat for allotted time.

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Circuit:

• Deficit Reverse Lunges (6-10)
  • Begin standing with feet hip distance apart on a low elevated surface (folded towels, weight plate, low stool, etc), core braced, chest upright and with one weight in each hand.
  • Step your right foot behind you and off of the elevated surface, bending both knees to 90 degrees in a reverse lunge, maintaining hip distance feet, and upright posture.
  • Drive through your front foot to come back up to standing.
  • Repeat for your max reps then switch sides.
  • MOD: Perform this sequence with bodyweight only and/or do regular reverse lunges without an elevated surface.
• Sumo Squats (6-10)
  • Holding a weighted object in both hands at your shoulders, begin standing with your feet wider than hip distance, allowing your feet to turn out naturally.
  • Engaging between your shoulder blades to keep the weights from rounding your shoulders, brace your core and send your hips back, keeping your chest up tall (don’t bend forward), weight back in your heels and knees actively tracking in line with your toes.
  • Drive through your heels and squeeze your glutes as you power back to standing.
  • Repeat for your max reps.
  • MOD: Remove the weighted objects and perform this exercise with bodyweight only.
• Deficit reverse lunges (6-10)
• Sumo Squat Drop Set: 6-10, AMRAP*, AMRAP*
• Deficit reverse lunges (6-10)

*AMRAP: as many reps as possible