Equipment
Dumbbells, a flat bench
How to Do It
Perform the three exercises in each triset in the order shown with minimal rest (10 to 15 seconds) in between. At the end, rest for 30 seconds, then repeat from the top three times.
1a Front-Loaded Bulgarian Split Squat
Reps: 12 to 15 (each side)
Hold a dumbbell in each hand and rack them on your shoulders as shown. Stand a few feet in front of a flat bench or box and extend one leg behind you, placing the top of your foot on its surface. Keeping your chest tall, bend both legs to lower your body toward the ground, watching that your front knee doesn’t go beyond your toes. Pause for one count, then press through your front heel to stand. When your reps are through, switch sides.
TIP: If your range of motion allows, tap your rear knee to the ground with each rep.
1b Sumo Deadlift
Reps: 15
Stand with your feet wide, toes pointing out, and a heavy dumbbell held in each hand. Bend your knees and lean forward from the hips, pushing your tailbone toward the wall behind you as you move. Stop when your thighs are nearly parallel to the ground. Hold, then reverse to return to the start, pressing your hips forward at the top.
TIP: Pin your shoulders back and down to prevent your upper body from rounding.
1c Weighted Sprawl
Reps: 12
Stand with your feet wider than shoulder-width apart, holding a heavy dumbbell in each hand. Squat down, place the weights on the ground between your legs, then jump your feet behind you, keeping them wide. Immediately hop them forward and stand.
TIP: While this move is already intense, if you’re feeling energetic, add a small jump at the top.
2a Goblet Side Lunge
Reps: 10 (each side)
Begin by holding a heavy dumbbell vertically with both hands in front of your chest. Take a big step out to the side with your right foot, bending your right leg and straightening your left to come into a side lunge. Hold for one count, then press through the sole of your right foot to step back to the start. Finish all reps on your right leg before repeating on the left.
TIP: Get your obliques involved by twisting toward your bent leg.
2b Hip Thrust
Reps: 15 to 20
Sit on the ground, resting your back against the broad side of a flat bench; your knees should be bent with your feet flat on the floor. Place a heavy dumbbell across your pelvis and hold it in place with both hands. Press your feet into the ground and lift your hips, pivoting your back against the edge of the bench until your knees and hips are aligned. Slowly reverse, without allowing your glutes to touch the ground. Immediately repeat.
TIP: Find one dumbbell uncomfortable? Hold a lighter dumbbell in each hand, placing one on each thigh.
2c Weighted Plyo Lunge
Reps: 12 to 16
Stand with your feet under your hips, holding a light dumbbell in each hand. Step one foot forward and bend both legs to lunge. Next, explosively extend your legs and jump, switching their positions midair so that you land with your back foot forward. Immediately lower into another lunge and continue, maintaining a peppy pace throughout.
TIP: Beginners can ditch the weights as they get used to the motion.
