WORKOUT
15-Minute Lower Body Workout with Tabata HIIT
A lower body strength session with gluteal ham raises, double KB front rack squats, and a Tabata interval on the assault bike or treadmill — preceded by dynamic lower body prep.
PREPARATION
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Dynamic Lower Extremity Stretching | 30 reps each leg | — | — |
| 02 | Hip Hinge with PVC Dowel | 10 repetitions | — | Single leg (advanced) or seated (regression) as needed |
10 repetitions
Modification Single leg (advanced) or seated (regression) as needed
MAIN WORKOUT
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Gluteal Ham Raise | 3 sets of 6-12 (alternate sets with Double KB Front Rack Squat, minimal rest) | Add weight to chest | Gluteal Ham Raise Assisted |
| 02 | Double Kettlebell Front Rack Squat | 3 sets of 6-12 (alternate sets with Gluteal Ham Raise, minimal rest) | — | Back Squat-High bar Contact |
| 03 | Echo/Assault Bike or Treadmill — Tabata | Tabata protocol: 8 total reps, 20 sec. ON / 10 sec. rest | Perform 1-min. light warm-up & 1-min. cool down. Use 20:10 timer. 20 sec. on is all-out effort. | 10 sec. rest may be full rest or slow movement |
3 sets of 6-12 (alternate sets with Double KB Front Rack Squat, minimal rest)
Progression Add weight to chest
Modification Gluteal Ham Raise Assisted
3 sets of 6-12 (alternate sets with Gluteal Ham Raise, minimal rest)
Modification Back Squat-High bar Contact
Tabata protocol: 8 total reps, 20 sec. ON / 10 sec. rest
Progression Perform 1-min. light warm-up & 1-min. cool down. Use 20:10 timer. 20 sec. on is all-out effort.
Modification 10 sec. rest may be full rest or slow movement
COOL DOWN
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Calf Stretch Slant Board | 1 × 30 second hold | — | — |
| 02 | Quadriceps Stretch-Standing | 1 × 30 seconds each leg | Squeeze gluteals during stretch | Half Kneel Hip Stretch |
| 03 | Hamstring Stretch-Standing | 1 × 30 seconds each leg | Pull toes toward body | Point toe forward |
1 × 30 seconds each leg
Progression Squeeze gluteals during stretch
Modification Half Kneel Hip Stretch
1 × 30 seconds each leg
Progression Pull toes toward body
Modification Point toe forward
Exercise is not without its risks. As with any exercise program, if at any point you begin to feel faint, dizzy, or have physical discomfort, stop immediately and consult a physician.