Fall into Fitness Legs and Booty

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Equipment: weighted objects, elevated surface

Format: Perform moves for suggested reps/time. Perform circuit with drop set as written. Perform 2-move circuit for 3 rounds. Perform finisher as described for 1 round.

How to perform a drop set: When you get to the drop set, optionally add a bonus transition set to further calibrate your starting weight. Round 1 of the drop set is your heaviest amount, so work to be at the lower end of the rep range. Once you get to the top of your reps, set aside your weights and grab a set that is 20-30% lighter, and perform as many reps as you can with little to no rest for your second set. Once you complete the second set, don’t rest and grab a set of weights that is 20-30% lighter than the last set and perform as many reps as possible for a third set.

Circuit 1:
Forward lunges (8-12 each side)
Hip thrusts (8-12)
Forward lunges (8-12 each side)
Drop Set: Hip Thrusts (8-12 transition set)(6-10, AMRAP, AMRAP)
Forward Lunges (6-10)

Circuit 2:
Squats (8-12/6-10)
Calf raises (8-12 each side)

Full workout notes on my blog: https://thebettyrocker.com/challenge-day-1-strong-legs-and-booty/

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