For this workout you will need dumbbells and minibands. I also use a weighted vest for some of this workout as well so if you have access to that, or a backpack you can fill with something heavy, that would probably also work!
The workout includes 6 supersets, you will complete each superset 3 times, with a rep range of 8-12 per exercise (8-12 reps per side/leg if the exercise is unilateral). I wear my vest for 3 out of the 6 supersets, then the rest I obviously don’t – it’s structured that way because I usually do this workout with my fiance, so while he’s doing the vest exercises, I do the others, and vice versa. Again, if you don’t have a vest this workout will still be effective! Just use whatever weights you have and you’ll be good to go!!
Ok, here it is:
Superset #1: NO VEST
- Kettlebell swings
- Hip thrusts – use a miniband around your knees if you have one!
Superset #2: NO VEST
- Reach throughs – use a miniband around your knees if you have one!
- Slider hamstring curls (slower eccentric) – if you don’t have sliders, wear some fluffy socks on hardwood and that will do the trick, if that isn’t an option, do hamstring walk outs instead!
Superset #3: NO VEST
- Stiff leg deadlifts
- Donkey kicks – use a miniband around your knees if you have one, or ankle weights would also add more tension!
Superset #4: VEST (optional)
- Goblet squats – miniband around your knees if you have one
- Jump squats with shuffle – do a jump squat, then in your jump squat position take two steps to the side, then another jump squat followed by a 2 step shuffle in the opposite direction – use a band if you have one!
Superset #5: VEST (optional)
- Kneeling squat thrusts – mini band around your knees if you want/have one
- Walking lunges
Superset #6: VEST (optional)
- Crab walks – with band
- Reverse lunges
Feel free to add extra weight while you’re doing the vest exercises – I usually load myself up with a couple more dumbbells to add as much resistance as I can but that’s entirely up to you and what equipment you have!
I’ve posted this full workout over on my Instagram so you can check that out if you need to see the videos to know what the exercises are! My Instagram is @littlebitoflouise, make sure you give it a follow for all the workout videos!