Lower Body Strength Workout with Tabata Finisher

This lower body strength workout is broken up into two circuits and a tabata finisher. In each circuit, you'll go through a circuit of five exercises, three times total. You'll do 30 seconds of the full range exercise, 15 seconds pulsing in the exercise, then 15 seconds rest. Here's a breakdown:

—Full range exercise 1 (30 sec)
—Pulses exercise 1 (15 sec)
—Rest (15 sec)
—Full range exercise 2 (30 sec)
... and so on.

If the pulsing is too much, you always have the option to do full range of motion for the full 45 seconds.

For the tabata finisher, you'll alternate between two bodyweight exercises using an interval structure of 20 seconds work, 10 seconds rest. If you're just interested in the weight training, feel free to skip the finisher. :)

WORKOUT BREAKDOWN
Circuit 1 - one heavy weight, optional resistance band loop
See 02:17 for a preview of the exercises.
—Good Morning Hinge to Squat
—Squat Pulse
—Low Side Step x2 Squat
—Hold Low, Step Right/Left
—Sumo Squat + Calf Raise
—Sumo Squat Pulses
—Hip Bridge
—Hip Bridge Pulse
—Frog Press Bridge
—Frog Pulses

Circuit 2 - both heavy weights (modify with one)
See 19:17 for a preview of the exercises.
—Staggered Deadlift to Back Lunge
—Lunge Pulse
—Curtsy to Squat
—Curtsy Pulse
—Repeat first two exercises on other leg
—Squat Cleans
—Squat Pulse

Tabata Finisher
See 36:15 for a preview of the exercises.
—Squat Jack
—Lunge Hop, Jump Lunge

EQUIPMENT NEEDED
links are affiliate
—Set of heavy dumbbells (I'm using a pair of 20's): https://amzn.to/2PW1NoQ
—*Optional* resistance band loop for first circuit: http://amzn.to/2r952Ai

As with all workouts, make sure to warm up beforehand. I have two on my channel:
—5-Min Warm Up https://bit.ly/2svyr9D
—7-Min Gentle Warm Up (no jumping) https://bit.ly/2ODQl2H

A proper cool-down is important, too! Take some time to stretch after this workout. I have one on my channel:
—https://bit.ly/2DDObJW

Full blog post: https://pumpsandiron.com/2020/04/14/l...

IF YOU LIKED THIS WORKOUT:
—Lower body workout with heavy weights: https://bit.ly/3eaRXLW
—Glutes workout with heavy weights: https://bit.ly/2JRV7X7

LET'S HANG OUT!
—Blog https://pumpsandiron.com
—Studio Pumps https://pumpsandiron.com/studio-pumps/
—Facebook   / pumpsandiron  
—Instagram   / nicolepearce  
—Twitter   / nicoleperr  

INTRO/OUTRO SONG:
Track: Weero & Mitte - Our Dive [NCS Release]
Music provided by NoCopyrightSounds.
Watch:    • Weero & Mitte - Our Dive | Future Hou...  
Free Download / Stream: ncs.io/OurDiveYO