This workout is Day 1 of Week 1 the FB 3 x 3: 3 Week Challenge but can serve as a standalone workout anytime.

Focus & Benefits: This lower body strength and HIIT (high intensity interval training) routine contains easily modifiable exercises to complement fitness goals ranging from “maintenance” to “performance.” The short duration (around 20 minutes!) is a manageable time commitment for maintaining consistency during busier seasons of life but also gives you an opportunity to start leveling up your training if you’ve been considering picking up those heavier weights, opting for the jumping progressions in cardio workouts, and/or dabbling with higher difficulty workouts. 

We kick off the workout with the strength segment so that you can lift challenging (for you!) weight loads when your muscles are at their freshest. The HIIT segment follows strength, and although your legs might feel some fatigue at this point, you’re psychologically equipped to finish strong knowing that this cardio segment is the last bit of effort for the workout. Workouts such as this one are great ways to test both muscular strength and endurance in one training session!

Equipment: You’ll need “medium” to “moderately heavy” weight options for the first half of this workout (the strength segment). These weights won’t likely be your heaviest weight selections but should feel challenging during the last 5-to-7 seconds of each 30-second working interval. Also, keep in mind that we’re only working with one weight during each exercise and some moves have a unilateral focus (one limb at a time). If you have been working towards increasing your weight selections, feel free to opt for your “heavy” weights.

Tips & Helpful Information: Use your “medium” weight selections for the strength segment if your focus is on consistency of movement and/or maintenance. If you’d like to work on performance/increasing the difficulty levels of your training sessions, use your “moderately heavy” to “heavy” weight choices. You’re only completing each weighted/strength exercise once!

High intensity interval training (HIIT) requires a maximum effort for maximum effectiveness. Your perception of effort determines what “maximum” means for you; therefore, even if your tempo slows and/or you opt for non-jumping progressions towards the end of the workout, you’ll still reap the benefits of this training effect so long as you still perceive your efforts as maximum.

Difficulty & Modifications Explained: This routine is rated as a level 3 due to the general accessibility and ease of modification. To decrease the difficulty of any of the weighted exercises, decrease your weight load (or omit the weight altogether), range of motion, and tempo of execution.  Conversely, bump up the difficulty with heavier weights and an expanded range of motion (keep the tempo moderate – we want optimal muscle engagement so no rushing through any movement patterns!). For the HIIT exercises, omit the hops/jumps, decrease your range of motion, and/or focus on a singular movement pattern instead of the combination of moves.

Closing Notes: This routine is quick! Give the write-up a review before pressing play to think about your weight selections and exercises that might warrant modifications. But don’t overthink it! Follow your intuition and enjoy!  

Workout
Warm-Up: 30 sec per exercise, no rest between exercises (3:00)
-Alt. Hip Openers
-Deep Squat + Forward Fold (active hamstrings stretch)
-Knee Hug + Reverse Lunge – R (L leg is the mover)
-Knee Hug + Reverse Lunge – L (R leg is the mover)
-2x Twisting Blastoff Squat + OH Arm Swing (twist to both sides in squat)
-6 High Knees + Lateral Shuffle (moderate tempo)

***30 sec off***

My Weights (not a recommendation, just a reference):
Medium to Moderately Heavy (Optional: Heavy)
-35 lbs. (~16 kg) 

Strength Circuit – 1 weight: 30 sec on / 15 sec off / 1 round – no repeats (4:15)
-Goblet Squat
-Split Squat – R (stationary lunge/weight in R hand)
-SL Kickstand Deadlift – R (weight in R hand)
-Split Squat – L (stationary lunge/weight in L hand)
-SL Kickstand Deadlift – L (weight in L hand)
-Wide Stance/Sumo Squat (weight center)

***15 sec off***

Strength Finisher: 60 sec on / 1 round (1:00)
-(bodyweight) Pivoting Feet Sumo Squat Pulses (alt. feet facing forward and laterally)

***Water Break***

HIIT Circuit: 30 sec on / 15 sec off / 3 rounds (4:15)
-4 Jumping Jacks + 4 Lateral Lunge Tap-Outs (with touchdowns)
-2 Squat Jumps + 2 Front Kicks

***15 sec off***

HIIT Finisher: 20 sec on / 20 sec off / 2 rounds (1:00)
-Squat Jack Touchdowns + OH Reaches

Cool-Down: approx. 30 sec per stretch (approx. 3:00)
-Split Stance: Quads/Hip Flexors Stretch – R
-Pyramid Hamstrings/Hip Hinge Stretch – L
-Figure 4 Stretch – R
-Split Stance: Quads/Hip Flexors Stretch – L
-Pyramid: Hamstrings/Hip Hinge Stretch – R
-Figure 4 Stretch – R