Let’s take it up a notch
20 reps – start light
18 reps – increase weight
16 reps – increase weight
14 reps – increase weight
12 reps – increase weight
10 reps – increase weight
8 reps – should be as heavy as possible now

Note: Rest 2 minutes between sets; finish all 7 sets; it’s time to get out ...

3 Sets of 12 reps each leg with a 3 second slow descend each rep

Note: Use a light-medium weight, especially if you went very heavy on the prior exercise. Be intentional with the slow count on descend. Rest 90 seconds between sets.

3 Sets
Set 1 30 Seated banded or machine leg curls with 1 second hold at tension, immediately followed by 15 Hip thrust with 1 second hold at the top of each rep
Set 2 30 Seated banded or machine leg curls with 1 second hold at tension, immediately followed by 12 heavier Hip thrust with 1 seco...

3 sets of 30 alternating Low plank oblique tucks
Note: rest 60 seconds between sets

10 alternating dumbbell snatches
10 burpees over dumbbell
15 alternating dumbbell snatches
10 burpees over dumbbell
20 alternating dumbbell snatches
10 burpees over dumbbell

Note: Move from one movement to the next with little rest or no rest in between. Use a weight that challenges you but allo...