This workout is a shorter FREE “companion” workout to Day #1 of the FB Momentum 30 Day Program but also serves as a great standalone, quick routine!

Focus & Benefits: This quick, roughly 20-minute routine offers up a surprisingly comprehensive “leg day” training session complete with both strength and HIIT (high intensity interval training) elements! Our lower body muscles are foundational powerhouses that contribute to total body movement efficiency and performance improvements across all training modalities. Focusing on strength and HIIT in one training session helps improve muscle force production, reactivity, coordination, and energy utilization by challenging complementary training elements.

Equipment: You’ll need a range of “moderately heavy” to “heavy” weights for this routine. Remember that these weight distinctions are relative to each individual exerciser and can change from one workout/day to the next. Select weights that feel challenging to you and push you to concentrate a bit more during the last 5 to 7 seconds of each 30-second working interval. The last 2 to 3 reps of a set should leave you wondering, “hmm, will I be able to finish this interval?” but still capable of maintaining safe form.

A mat will also be helpful for a couple of the cool-down stretches. Although the rest of the workout will be completed standing, the included mat work will help make a few of the stretches more accessible at the end of the workout.

Tips & Helpful Information: You’ll notice we have a couple of staggered stance variations of standard lower body moves (Kickstand in the warm-up, B-Stance in the workout itself). Don’t get too hung up on the terminology and “perfect” feet placement! Just remember that a “B-Stance” typically has your rear foot laterally further than hip distance from the front foot with the option for a little external rotation at the hip (foot turned slightly outward). Your “Kickstand” stance will have the rear foot roughly hip distance from the front foot (laterally) and closer to the lead leg in general (the distance between the lead foot and the rear foot is minimal). Regardless of the stance, the goal is to work on building unilateral strength by placing most of your weight on the working leg. If you’re working leg is doing most of the work and you’re not experiencing any “red flag” discomfort, you’re doing it right!

Difficulty & Modifications Explained: This workout is rated as a level 3 because the exercises are easily modifiable to either regress or progress difficulty. For the unilateral strength exercises, decrease the difficulty by focusing on a more even distribution of weight across both legs. You can also decrease/omit your weights, decrease your range of motion, and/or opt to use a single weight instead of two. For the HIIT exercises, omit the hop, decrease range of motion, decrease your tempo of exercise execution, and/or opt to focus on one movement element for multicomponent exercises (example: “4 Jump Ropes (w/ Scissors) + 2 Lateral Squat Jumps” can become “Jump Rope w/ Scissors”).

Closing Notes: This workout is quick but you can make it as challenging as you want it to be! Bring out your “heavy” weight selections and complete the HIIT exercises at a quick tempo to bump up the intensity. If you enjoy this routine, a longer “parent” workout can be found on FitnessBlender.com as part of our 30 Day Program, FB Momentum.

Enjoy!

Workout

Warm-Up (Bodyweight): 30 sec per exercise, no rest between exercises (4:00)
-Alt. Hip Openers
-Deep Squat + Forward Fold Hamstrings Stretch (“Frog Squat”)
-SL Kickstand Deadlift - R
-B-Stance Squat – R
-SL Kickstand Deadlift – L
-B-Stance Squat – L
-Jump Rope
-Jumping Jacks

***30 sec off***

Strength Circuit Format: 30 sec on / 15 sec off / 2 rounds
HIIT Circuit Format: 30 sec on / 15 sec off / 2 rounds

My Weights (not a recommendation, just a reference):
-Range: Moderately Heavy to Heavy
-25 lbs. (~11.3 kg)

Strength Circuit (Weighted): (4:15)
-Weighted B-Stance Squat - R
-Weighted B-Stance Squat – L
-Deadlift (RDL)  

***Water Break***

HIIT Circuit (Bodyweight): (4:15)
-Jump Rope w/ Scissor Feet
-Lateral Squat Jumps w/ Floor-to-Ceiling Reaches
-4 Jump Ropes (w/ Scissors) + 2 Lateral Squat Jumps (w/ Reaches)

Cool-Down: approx. 30 sec per stretch (approx. 4:00)
-Hip Circles
-Alt. Knee Hugs + Ankle Rotations
(Inchworm/Transition to Mat)
-Half Pigeon – R
-Half Pigeon – L
-Down-Dog + Feet Pedals (hamstrings/calves stretch)
-Prone Quads Stretch – R
-Prone Quads Stretch – L
-Child’s Pose + Alt. Reach Thrus (“thread the needle”)