Phase 3 – Day 2: Lower Body

Highlighted Workouts – Superset

A Section

Squat (A1)

3 sets (8, 8, 8 reps)

Rest: 60 sec

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B Section (Superset)

Dumbbell Lunge (B1)

3 sets (15, 12, 10 reps)

Rest: 0 sec

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Seated Hamstring Curl (B2)

3 sets (10 reps)

Rest: 0 sec

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Seated Leg Extension (B3)

3 sets (10 reps)

Rest: 0 sec

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Cardio Acceleration (B4)

3 sets (1 min Jumping Jacks)

Rest: 60 sec

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C Section (Superset)

Romanian Deadlift (C1)

3 sets (15, 12, 10 reps)

Rest: 0 sec

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Seated Leg Extension (C2)

3 sets (10 reps)

Rest: 0 sec

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Cardio Acceleration (C3)

3 sets (1 min High Knees)

Rest: 60 sec

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D Section (Superset)

Goblet Squats (D1)

3 sets (15, 12, 10 reps)

Rest: 0 sec

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Barbell Hip Thrusts (D2)

3 sets (10 reps)

Rest: 0 sec

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Cardio Acceleration (D3)

3 sets (1 min Burpees)

Rest: 60 sec

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20 Minutes Post Workout HIIT

Cardio/Conditioning Circuit

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