Lower Body Workout

Order	Lower	Sets	Reps	Rest (Mins)
a	BB Back Squat	3	3-5	2
b	SL SA RDL	3	5-8e	2
c1	Goblet Side Lunges	3	8-12e
c2	SL Hip Thrust	3	10-15e	90s
d1	ALT Half Bicycles	2	10-15e
d2	Side Plank Hip Raise	2	10-15e	1

If you have this setup, you can do this lower-body workout at any gym or home. I'll walk you through this so there's clarity. Strength comes first, next is endurance, and then core comes last in most of my programs.

Your first exercise will be a barbell back squat. Perform 3 sets of 3 to 5 reps and rest for 2 minutes between sets.

The second exercise you will do is a single leg, single arm romanian deadlift. Perform 3 sets of 5 to 8 reps on each side, resting for 2 minutes between sets.

This workout's third and fourth exercises are supersets – Performing two exercises back-to-back without rest is called a superset. The first exercise will be a goblet side lunge performed for 8 to 12 reps on each side, then a single leg hip thrust for 10 to 15 reps on each side.

The fifth and sixth exercises of this workout will also be a superset. The first exercise is alternating half bicycles for 10 to 15 reps on each side, then side plank hip raises for 10 to 15 reps on each side.

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