If you’re looking for a leg day workout that builds serious strength while sneaking in just enough accessory work to keep your glutes and core fired up—this one’s for you. This 10-round superset challenge combines heavy barbell squats with a rotation of targeted movements every 90 seconds. With just enough rest to reset between sets and a variety of functional accessory exercises, your legs, glutes, and abs are going to feel this one tomorrow (and maybe the next day too). Load up the bar, set your timer, and let’s get to work Find all of our minimal equipment workouts here.

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Workout Description

Prior to lifting, complete a general 5 to 10 minute warm up of jogging, rowing, biking, or jump rope followed by dynamic stretches to get your blood flowing. Next do a few mobility activation exercises like: 10 air squats, 10 glute bridges, 10 banded lateral walks (each way). Next grab your barbell and begin a progression that builds you up to that 75% to 85% of your 1RM (your working weight). Start with 5 to 10 reps with an empty barbell, then 5 reps at about 40%, 3 reps at 55%, 2 reps at 65%. Now you’re ready to begin! Set a timer for 10 rounds of 90 second intervals. At the start of the timer complete your first set of 3 squats. Immediately after your squats complete 10 walking lunges. Then rest the remainder of the 90 second period. At the start of the next round complete 3 back squats, then complete 10 glute bridges with 25 pound dumbbell. Rest with remaining time. Then complete another round of 3 squats, this time followed by 10 Bulgarian split squats. Continue to keep this sequence with the squats. For round 4 complete 10 pallof press after squats. For Round 5 complete 10 weighted sit ups with a 25 pound dumbbell. Repeat this entire sequence for rounds 6 through 10.

Equipment Needed

• Dumbbells
• Barbell and weights for back squats
• Resistance Bands for Pallof Press

Modification Options

Beginner and Advanced: Be sure to pick a weight on the squats and weighted dumbbell movements that allows you to maintain good form while still pushing yourself.

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