This workout focuses on the legs, hamstrings and glutes at varying angles to not only keep your heart rate up and burn a higher amount of calories, but to also better develop and tone these areas. It can be repeated once or twice a month as this is a higher repetition workout. Keep track of the weights you used for each exercise and how many rounds you performed so that you can measure your performance for the next time.

Main Set:

15 x Sumo Squat
30 x Plank Jacks
15 x Lateral Lunge (each side)
30 x Plank Jacks
15 x Kettlebell Swing

Repeat the above with minimal rest between exercises and :60 – :90 seconds between each round. Complete 3 – 5 rounds, or until you cannot successfully complete all exercises with minimal rest. Once this is completed, allow yourself 2-4 minutes of recovery before moving to the Burnout set.

Burnout:

12 x Curtsy Lunge to Press (each side)
24 x Squat Hold + Pulse
6 x Squat Jump
Option: 30 second sprint on treadmill

Repeat the above exercises as many rounds as possible with minimal rest between exercises and rounds. You may need to use a lighter weight for this round to accommodate for the overhead press. The squat pulse should be at a 90 degree depth with the pulse moving no more than ½ inch followed immediately into the squat jump in an attempt to reach maximal height on each jump.