Lower Body Burnout

Lower Body Burnout


Hot girl summer, but with A/C ❄️

AMRAPs, jumps, squats and more! Burn out your lower body with a workout you can do right at home! We'll work your glutes, hamstrings, quads, and even add a little shoulder press in there. 


  1. Power Strength Resistance Bands and Pull Up Bands
  2. 3-in-1 Foam Plyometric Jump Box

LOWER BODY CIRCUIT: So what's the plan?

Do this circuit of 7 exercises all the way through with about 1 - 1:30 minutes of rest in between. Complete the set 3 times over with 3 minutes of rest after each full set.

  1. 1 Minute AMRAP: Box Jumps 
  2. 12 Reps: Bulgarian Split Squats 
  3. 12 Reps: Resistance band squats 
  4. 12 Reps: Squat + Press 
  5. 12 Reps: Sumo Squat + Pulse 
  6. 15 Reps: Good Mornings 
  7. 20 Reps: Hip Thrusts


What's an AMRAP, you ask? As Many Rounds As Possible.
To the best of your ability, do as many box jumps as you can in 1 minute. Pace yourself - you have 60 seconds - and jump safely with the box against a wall for stability.
Jump with both feet landing on the center of the box. Step down one foot at a time or jump back down on the floor and repeat.
To modify, step up one foot at a time on the box.


Wrap a light resistance band under one foot and up around one shoulder.
Place the top of your free foot on the jump box. Slowly lower down, tracking your front foot in line with your toes. Resist the band coming back up.
Repeat for 12 reps on each leg.
To modify, toss the resistance band to the side and perform with your body weight instead.


Wrap a resistance band around your shoulders and around your feet.
Stand shoulder-width apart and resist the band going down into a squat. Track your knees in line with your toes. Push your body back up, avoiding locking out your knees, but rather, think about squeezing your glutes.
Repeat for 12 reps.


Keeping the resistance band around your feet, grab the loop with your hands. This can also be completed with the resistance bands with foam handles.
Squat as you did in step 3, but keeping your hands at shoulder height. At the top of your squat, press your hands above your head. With control, lower your hands back to shoulder height.
Repeat for a total of 12 reps.


Now loop the resistance band around your feet and grab both sides with your hands.
Stand with your feet wider than hip-width. Turn your toes outward. We are really going to fire up the glutes here!
Drop down into a squat and give us a pulse at the bottom before pressing back up using your heels.
Keep your arms long and hold that resistance band tight.
Complete 12 reps.


Stand with your feet shoulder-width apart. Loop the resistance band around your feet and shoulders. Have a slight bend in your knees.
Engage your core and lift your toes slightly so the focus is on the backside of your legs.
Hinge at your hips as you bring your torso parallel to the floor. Contract your core and pull yourself back up by slowly thrusting your hips forward and squeezing your glutes. Feel the resistance against your hamstrings and glutes? Good!
Don't overextend your hips, just get a good squeeze in your glutes at the top of the movement and repeat for a total of 15 reps.


Grab your jump box and set it against a wall on the height setting of your choice.
Sit on the ground in front of your jump box and loop your resistance band on each foot and over your hips.
Lean your upper back against the jump box. Your hands can go behind your head or by your sides.
Drive your hips up so your knees are bent in a 90 degree angle at the top of the movement. Pause to squeeze your glutes! Lower slowly and controlled to touch the floor and repeat for a total of 20 reps.



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