Crush Your Legs and Butt!


The following workout isn’t for the faint of heart!  If you need modifications comment below or send me an email at

12 HEAVY Dumbbell Squats (20lb dumbbells or higher)

10 (slightly lighter) Dumbbell Squats (decrease weight by 5-10lbs)

Decrease weight by 5-10lbs again and perform 3 back to back sets of 8, 6, and 4 Dumbbell Squats holding the last rep of each set in a squat position for a 10 count

Next, superset 4 sets of 24 Walking Lunges with 4 sets of 12 box jumps.  Use 10-15lb weights for the walking lunges.

After that, create a 3 station circuit that includes Bulgarian Split Squats, Kettlebell Swings, and Straight Leg Dead Lifts.  Use 10-15lb dumbbells for the split squats and dead lifts and use a 15-25lb kettlebell for the swings.  Complete 4 sets of 12 reps at each station.  Perform these exercises in the form of a non-stop circuit.

Finally, finish up with a Weighted Wall Sit (20lbs) until failure.  Take a 10 second break, max, and repeat your Weighted Wall Sit with 10lbs.  Take another short break, 10 seconds or less, and complete a final Wall Sit without weight until failure.

If you made it through that you’re awesome!  Hopefully you don’t lose any friends tomorrow from walking like you have a peg leg…Just tell ’em it’s “swag”.