Lower Body

Lift Workout Day 13

Warm up:

  1. 2 x 10   115 lb squat (40%)
  2. 2 x 4     185 lb squat (85)


Today, we did 8 sets of 10 squats at 40% with a partner and we did it for 16 minutes total, so while one partner was squatting for 10 reps, the other was spotting them.  The spotter then went at the start of the next minute and both partners keep switching every minute. So, at the start of each minute one person would be going while the other was spotting and then the leftover time of the 1 minute was your rest period before your partner went at the start of the next minute.

Then, we added 10 lbs to the bar and went at our own pace doing 3 x 6 more squats.

Lift Workout Day 12

Warm up:

10:00 running clock, bench as many reps as you can switching off with a partner when you can no longer bench anymore.  Today, my partner and I used the bar and I got 133, so more than last time!


1) 20 raised leg opposite arm-opposite leg sit ups
2) 15 box jumps (jump as soon as you hit the ground, no rest)
3) 10 heavy goblin squats
4) 20 kettlebell swings
5) 1 minute spin bike sprint

Rotate through the exercises for 20 minutes getting in as much as possible.

Box Jump Workout!

Today’s workout was awesome!  We had 2 rows of 10 boxes lined up next to each other with a space in between each box, so we jumped over a total of 20 boxes by going through the first line and then turning and going through the next 10.  Here’s what we went through:

  1. Jump on and in between each box…x3
  2. Jump on one box and then over the next…x3
  3. Jump on one box and then over the next 2…x3
  4. Jump over every box…x3
  5. Jump up with 2 feet and land on 1 foot in runner’s position knee up and opposite arm (right leg down, left leg back)…x3

It was a great, different plyo workout!  There was a line of about 25-30 of us, so we had a 30 second-1 minute or so break in between rotations.

Lift Workout 2

Today we did a hang clean and front squat workout.  It was very similar to the last workout in that we had 30 seconds to squat and we squatted in rhythm with whistles.  When the whistle blew, we squatted down and then held the front squat at the bottom until the second whistle.  After 30 seconds, we switched with partners and then did as many hang cleans as possible.  We did 5 sets of these.

Then we did a quick circuit where we switched off between overhead presses with the bar and power cleans from the ground.  Again, doing as many as possible in 30 seconds for 5 sets.

We ended on a core workout with the bar.  One partner would lay on the ground while the other partner held the bar.  When it was time to go, the partner on the ground would hold the bar up in the air while also lifting our legs off the ground and holding that position for about 5 seconds.  We did 3 sets of 5 of these.

Lift Workout 1

Found some new great workouts to do since I’ve been graduated, and have to record them again because they’re so good!  Today I did 10 sets of squats with box jumps between squats.  While squatting, we paused at the bottom until the trainer blew a whistle and then we would come back up after holding the squat for about 5 seconds.  Then, while my partner was squatting, I did as many box jumps as possible the whole time.  The number of squats varied, but we did between 5-1o reps each time for a total of 10 sets with the box jumps inbetween.  It was a great, challenging lower body workout especially with the cardio in the middle!