Dynamic Lower body Strength Workout:For Stronger and Bigger Legs

Dynamic Lower body Strength Workout:For Stronger and Bigger Legs:
Hello everyone today we're doing a dynamic leg workout ,this workout is designed to strengthen your lower body ,makes you lose fat and gain muscles ,it is combined with low and high intensity exercises ,we're doing high volume which means more reps in each set ,and we're focusing on the tempo that mean we don't rush through the movement .Our goal is to do each rep with proper form and with the right intensity we don't do 8 reps if we can do 12 ,we treat every set as our last set,and finally we're doing two hiit exercises .
That been said ,prepare your water bottle your favorite playlist and let's jump into it !

Warm up (20s):
1- Jog in place
2- Slow buttkicker
3- Slow high knees
4- Toe touch sweeps
5-  Air squat
6-  Lunges
7-Leg swings
8-Side lunges
9-Side leg swings
10-Jumping jacks

Lower Body Strength Routine:

Group 1:
Exercise One:
Hip thrust [12 to 15 reps,5 to 6 sets,1 minute rest]

Set 1:Use the bar only ,do 15 to 20 reps
Set 2 and 3 :Load the bar with minimum weight (11 to 35 lbs) ,do at least 15 reps.
Set 4 and 5:Load the bar with 50% to 100% the previous weight and do 12 to 15 reps with
Set 6:Unload the bar to a weight like set 2 and 3 ,or lighter,do at least 15 reps with

Exercise Two:
Calf raises [15 to 20 reps,5 sets,1 minute rest]

Set 1 and 2 :Use light dumbbells ,and do 20 solid reps with ,squeeze your gluts  through the movement,and wait 2 to 3 seconds between each rep .
Set 3 and 4:Raise the weight ,and do 15 reps with ,if it gets harder support yourself and do one leg .
Set 5:Lower the weight and do 20 reps

Group 2:
Exercise One:
Step ups [8 to 12 reps,5 sets,1 minute rest]

Set 1 and 2:Take a light weight dumbbell ,use the bench or the chair ,step into it ,raise the knee up and squeeze your quads ,start with the weak side ,do 10 to 12 reps .
Set 3 and 4:With a much heavier dumbbell do at least 8 reps .
Set 5:lower the weight and do 10 reps with 

Note:this exercise is supposed to gets you warmed up for the squat ,just stick into it if it gets boring because we want your knees to be healthy.

Exercise Two:
Squat /Narrow Stance Squat [12 to 15 reps ,7 to 8 sets 1 to 2 minutes rest  ]

Now we're switching between this two exercises ,we do 1 set with the normal squat and the next set with the narrow stance squat while keeping the same weight.
Set 1 and 2 :With an unloaded bar we're doing 15 to 20 reps ,just getting comfortable with the movement ,contract the traps ,the abs ,bend your knees slightly ,squeeze your gluts and quads and do the movement ,and breath.
Set 3 and 4:Load the bar with a plate that you can do at least 15 reps with ,i usually start with 11 to 35 lbs.
Set 5 and 6:Add weight to the previous one ,about 50% to 100% and do 12 reps
Set 7 and 8:Unload the bar to a much lighter weight ,like set 3 and 4 and do at least 15 solid reps


Group 3:
Bulgarian Split Squat [8 to 15 reps ,4 sets ,1 minute rest]

We're doing a pyramid with this one :
Set 1:Light dumbbells ,15 reps
Set 2:Medium weight ,12 reps
Set 3:Much heavy dumbbells ,10 reps
Set 4:Return to lighter dumbbells and do 12 reps

HIIT portion:
20 Jumping Lunges
rest(20s)
12 Squat jump
rest(20s)

16 Jumping Lunges

rest(20s)
10 Squat jump
rest(20s)

12 Jumping Lunges

rest(20s)

8 Squat jump

Note:You can add as many sets you feel you can do ,or exercises like the burpees ,the mountain climbers,the star jumps.


Cool Down (20s):
1-Toe touch stretch

2-Standing quad stretch

3-Inner thigh stretch

4-Downward dog

5-Pigeon stretch 
6-Cobra stretch

7-Deep glut stretch

8-Supine twist stretch

9-Butterfly stretch

And its done !awesome job guys ,i hope your legs are strong and shaky ,mine too ,please drink lot's of water and eat healthy ,see you next time .Peace.