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Per Bernal / M+F Magazine
Per Bernal / M+F Magazine

Day 11 : Thursday - Lower-Body HIIT

Exercises 9
Equipment Yes
Exercises marked with a letter (“A,” “B,” and so on) are performed sequentially; do the lettered exercises as supersets, completing all prescribed supersets before moving on to the next exercise.

Exercise 1A

Barbell Box Squat You'll need: Barbell, Box How to
Barbell Box Squat thumbnail
3 sets
5 reps
-- rest
Single leg (no barbell)

Exercise 1B

Alternating Jump Lunge You'll need: No Equipment How to
Alternating Jump Lunge thumbnail
3 sets
20 reps
-- rest

Exercise 1C

Explosive Stepup You'll need: Box How to
Explosive Stepup  thumbnail
3 sets
20 reps
-- rest

Exercise 2A

Hang Clean You'll need: Barbell How to
Hang Clean thumbnail
5 sets
5 reps
-- rest

Exercise 2B

Barbell Front Squat You'll need: Barbell, Squat Rack How to
Barbell Front Squat thumbnail
5 sets
5 reps
-- rest

Exercise 2C

Back Squat You'll need: Barbell, Squat Rack How to
Back Squat thumbnail
5 sets
5 reps
-- rest

Exercise 3A

Dumbbell Reverse Lunge You'll need: Dumbbells How to
Dumbbell Reverse Lunge thumbnail
5 sets
5 per leg reps
-- rest

Exercise 3B

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
5 sets
10 reps
-- rest

Exercise 3C

Goblet Squat You'll need: Dumbbells, Kettlebells How to
Goblet Squat thumbnail
5 sets
10 reps
-- rest
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