Workout Schedule – November

Week 3 – Day 5 – Lower Body

Superset 1

Barbell Lateral Lunge - 4 sets of 10 reps per leg

Find a barbell or some sort of weighted bar and put it on your back. Start with feet together then step to the side with one leg and bend it into a lunge while keeping the other leg straight, then come back to starting position.

Booty Fire Hydrants – 4 sets of 20 reps per side

Put a band around your legs right above knees and kneel down on all fours. Lift one leg out to the side and up then return back down. Keep lifting and lowering one leg out and in, then repeat on the other leg.

Superset 2

Step Back Landmine Lunges – 4 sets of 10 reps per leg

Using the barbell on the ground attachment, place it on one shoulder and step back with one leg into a lunge then return to standing.

Goblet Squat (Lightweight) – 4 sets of 20 reps

Stand while holding a dumbbell or kettlebell under your chin. Bend to a low squat, then straighten to return to standing position.

Superset 3

Glute Focused Back Extensions – 4 sets of 20 reps

Using the back extension machine while holding a barbell or plate at the bottom squeeze glutes to bring your upper body up. Don’t arch your back at all; just use the glutes to bring your body up.

Barbell Deadlifts – 4 sets of 12 reps

Use a barbell holding it in front of you standing. Bend at the hips and push your glutes back, keeping your legs slightly bent and the bar right by your shins. Lower the bar all the way down towards your toes then return to standing.