Focus & Benefits: This quick lower body workout can be done in under 15 minutes and targets most major muscle groups in the legs. We combine straightforward strength with some tempo and power to create a dynamic and efficient workout that builds muscular strength and endurance. Expect a well-rounded, fun workout with a spicy AMRAP finisher to tie things together.

Equipment: Dumbbells (medium to medium heavy).

Tips and Helpful Information: This routine is all standing and consists of 1 main strength circuit, followed by a 2-minute AMRAP finisher. Our strength circuit is well-rounded, offering both bilateral/unilateral and push/pull exercises to ensure every major muscle group is targeted. While it’s just one round of 6 exercises, we’ve created a "sandwich effect” meaning the first and last exercise are the same, but executed differently. The first exercise is a standard goblet squat, and the last exercise is a tempo goblet squat. This slow, controlled version at the end will be a final test to the legs, before moving on to the finisher of course. Stay in control and maintain form.

The AMRAP finisher is a bit more dynamic with a power-focused element. This is a 2 minute push with 2 exercises to complete as many rounds as possible before time is up. This will build muscular endurance and serve as the conditioning element of the workout.

Difficulty Explained: This workout is a level 4 out of 5 difficulty due to the quick paced nature of the format and control/coordination required of some of the exercises. Adjust your weight and range of motion to increase or decrease your perceived effort. Modifications are provided throughout.

Recommendations: This is the shorter “companion” workout to a slightly longer version. If you liked this one, keep an eye out for that release!

Have a great workout!

WORKOUT OUTLINE

Warmup (2:30) — 30 sec each
Front Leg Swings - R
Front Leg Swings - L
Hip Circle to Side Lunge, alternating
Alt. Reverse Lunge with IR
Squat + Calf Raise

Strength (6:00) — 1 round; 40 sec on / 20 sec off

Goblet Squat
Split Squat with IR - R
SL DL + Reverse Lunge - R
Split Squat with IR - L
SL DL + Reverse Lunge - L
Tempo Goblet Squat

WATER BREAK

AMRAP (2:00) — complete as many rounds as possible in 2 minutes
Deadlift/Clean/Squat x6
Lateral Lunge x 6

Cooldown (2:00)
Standing Hip Stretch - R/L
Forward Fold w/ shifts