Back and Lower body Strength Workout:Burn fat and Gain Muscles .

Back and Lower body strength workout:

Hello everyone ,today we're doing an other fun combination that includes legs ,we're working on our lower body and in our back,this is  a back dominated workout but it's a good way to hit legs in the same time .
The workout is combined of 4 groups of 2 exercises each ,our main goal is to focus of getting good quality reps with minimum rest between the sets.
That been said let's do it !

Warm up (20 s):
1-Slow high knees
2-Slow butt kicker
3-Leg swings
4-Side leg swings
5-Squat
6-Lunges
7-Jog in place
8-Butt kicker
9-Jumping jacks

The Strength Routine:
This routine is combined of 3 groups of 2-3 exercises each, ,we're keeping our heart rate high by getting minimum rest between the sets .Now let's head into the real thing!

Group 1 [15-30 reps ,4-5 sets ,45 s to 1 min rest]
A-Good morning squat
Set 1 [Unloaded bar],Set 2-3 [Loaded bar with an average weight ,at least 20 reps no struggle]
Set 4[Loaded bar ,50-100%  the first weight ,at least 12 reps ]
Set 5[Same as set 2]

B-Calve raises
Set 1-2[Light weight with at least 30 reps]
Set 3-4[Double the weight with at least 15 reps]
Set 5[Same as set 1]

Group 2 [10-20 reps,5-7 sets ,1 minute rest]
A-Squat
Set 1-3[Loaded bar with a weight at least 20 reps]
Set 4-6[Loaded bar 50-100% the first weight with at least 12 reps]
Set 7 [Same as set 1]

B-Bent over reverse flyes
Set 1-2[Light weight with at least 20 reps]
Set 3-4[Double the weight with at least 12 reps]
Set 5[Same as set 1]

Group 3 [10-20 reps,4-5 sets ,1 minute rest]
A-Barbel rows super set with Single arm dumbbells rows
Choose a middle weight that you can do at least 15 reps with and use a pretty heavy dumbbells for single arm rows(at least 10 reps)
Set 1-5 [15 to 20 reps use the same weight or raise it for the last 2 sets]

B-Lunges
Set 1-2[Use light weight with at least 20 reps]
Set-3-4[Double the weight with at least 16 reps]
Set 5[Same as set 1]

Group 4 [10-20 reps,4-5 sets,1 minute rest]
A-Pullups
You can do 5-8-10-8-5 reps for set 1,2,3,4,5 respectively

B-Barbell shrugs 
Set 1-2[Use weight with 20 reps ]
Set 3-4[Double the weight with 15 reps]
Set 5-6[Same as set 1]


Cool Down (20 s):
1-Standing quad stretch
2-Inner thigh stretch
3-Isometric rotator cuff stretch
4-Wide leg forward fold
5-Downward dog
6-Cobra stretch
7-Child pose
8-Supine twist stretch
9-Deep glut stretch


And its done!nice job ,i hope you liked this workout as much i did,and drink lots of water ,eat healthy and sleep well,see you next time .Peace ;)