45 Minute Legs and Glutes AMRAP Workout [ALL-LEVELS LOWER BODY PUSH] | STF Day 18

It's Day 18 of Summertime Fine 2024! WOW! Grab your May Workout program calendar here! https://shop.royalchange.fit/products...

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We will work for 4 minutes and complete 10 reps of two exercises as many rounds as possible in that work period. We will rest 60 seconds between circuits so use this time to readjust your positioning, grab your weights, and get ready to start the work period on time. Make sure you stay moving in these 4 minutes, your legs are strong enough to crush this one!

The training variables we will implement in our workout today will be focusing on the selection of weight and the tempo of your reps. You will use weights that are 50 to 70% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body slowly in eccentric portion with a slight pause before powerfully finishing the rep. Think of moving slow to keep your stabilization, pause slightly at the bottom, and then exploding back to the start position.

Exercises:
1. Goblet Squats 
2. Single Leg RDL
3. Sumo Deadlift 
4. Calf Raises
5. Lunges
6. RDL
7. Step Ups 
8. Curtsy Lunges
9. Reverse Lunge Knee up alt 
10. Pop squats
11. Lateral Lunge
12. Split Squat Hops 
13. Back Squat to good morning 
14. Skater Lunges 
15. Glute Bridges 
16. Clam shells 
17. Fire Hydrants

Stay up to date with our program at the Summertime Fine 2024 Playlist of workouts:    • Summertime Fine 2024  

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00:00 Introduction
00:31 Warm Up
02:29 Front Squats & Lateral Lunges
09:30 Romanian Deadlifts
16:30 Lunges and Split Squats
23:30 KB Swings, Heel Lifted Squats, Step Ups
30:03 Cool Down and Motivation