Challenge Day 1: Strong Legs and Booty

Equipment: weighted objects, elevated surface
Format: Perform moves for suggested reps/time. Perform circuit with drop set as written. Perform 2-move circuit for 3 rounds. Perform finisher as described for 1 round.

How to perform a drop set: When you get to the drop set, optionally add a bonus transition set to further calibrate your starting weight. Round 1 of the drop set is your heaviest amount, so work to be at the lower end of the rep range. 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 for your second set. Once you complete the second set, don’t rest and grab a set of weights that is 20-30% lighter than the last set and perform as many reps as possible for a third set.

Circuit 1:

Forward Lunges (8-12 each side)

• Begin by standing tall, core braced, and feet at about hip distance, holding weighted objects by your sides or at your shoulders.
• Step your right foot forward, maintaining an upright posture and braced core, bending the knees to 90 degrees.
• Drive through the front heel to step your right foot back to meet your left.
• While lunging, be mindful of keeping your front knee aligned over your ankles and with your big toe, and maintaining hip distance feet.
• Repeat on this side for your max reps then switch sides and match those reps.
• MOD: Do this exercise without weighted objects.

Hip Thrusts (8-12)

• Sit yourself on the mat in front of your bench (or couch/chair/ottoman) and place a weighted object on your hip creases.
• Press yourself up with your elbows and feet to position your back against the elevated surface; the edge of the surface should be at the base of your shoulder blades. Your knees should be aligned over your ankles, with your feet planted on the mat.
• Brace your core and drive through your heels to lift your hips and weighted objects towards the ceiling, knees tracking in line with the toes, squeezing your glutes.
• Pause here for a moment then drop your hips back down toward the mat with control and repeat for your max reps.

Forward Lunges (8-12 each side)

Drop Set: Hip Thrusts (8-12 transition set)(6-10, AMRAP, AMRAP)

Forward Lunges (6-10)

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Circuit 2:

Squats (8-12)

• Begin by standing with your feet about hip distance, core braced and holding a weighted object in each hand..
• Brace your core and send your hips back, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
• Drive through your heels, squeezing your glutes to power back to standing.
• Repeat for your max reps.
• MOD: Complete this exercise with bodyweight only and/or use an elevated surface behind you as you squat to guide your form.

Calf Raises (8-12 each side)

• Stand with your feet hip distance apart, core braced, chest up, shoulders back and down (as if they were against a wall), and a weighted object in each hand at your shoulders or by your sides.
• Lift your heels off of the mat as high as you can with control, then slowly lower them back down (be mindful that you’re not shifting your weight side to side or leaning forward).
• Repeat for your max reps.
• MOD: Do this exercise without weighted objects.