Workout Of the Week - "Let's Keep it Simple Leg Day"

What’s up ladies and gents. Jenn here with a simple but amazing lean and defined leg day workout. 

Not much to say on this workout besides…

YOU WILL NOT… I REPEAT NOOOOOOOOT GET BULKY LIFTING HEAVY WEIGHTS. 

Please do not do this workout with 10-12 lb DBs. You must push yourself. 
No booty or leg definition comes from weights that low. 

STOOOOOOP SKIPPING LEG DAY!!!!!
EVERYONE LIKES A NICE BOOTY AND STRONG LEGS. On a lady or a gentleman…

Okay I'm done. Crush this workout y'all and record your progress.

How Long: 60 Min 

What You'll Need: Stop watch, Kettlebell, Barbell/Smith Machine, Heavy set of DB’s, & Water 

The Warm Up : 

5 Min COC (Cardio Of Choice ) 
Step Ups
Treadmill (3.0 Incline) Better for your body
Bike
Rower
Jumping Jacks/Jog in Place 30/30(Intervals 30 seconds into 30 seconds total 5 rounds)
Stair Master 

Strength
Squats BACK LOADED 10x5 (reps/sets)
Use either a barbell or smith machine.
Rest 45 seconds in between sets.
Use a weight that you can do 8 reps comfortably and then last 2 should be a challenge.
Always record your work.

3 Rounds
SS (super set)

Walking DB Lunges x30 per leg
Jump Lunges x40 total
Follow immediately after each new round of walking lunges.
 

3 Rounds
Tri Set
perform each exercise back to back. Moving from 1st, 2nd, to 3rd exercise with no rest. Thats one set. Rest for 45 seconds. Repeat.

Stiff Legged RDL BB/DB x20
Box Jumps x10
DB Bulgarian Split Squat x10 Per Leg

Aerobic/Muscular Endurance
Every Min For 10 Min
Start the stop watch and perform the 3 given exercises described below as fast as possible. Once you have completed the reps your “break” is the remainder of the minute. 
Start back up again at the top of the next minute for a total of 10 rounds/10 minutes.

20 KB Swings
10 Jump Squats
1 Burpee  

Want a challenge?
Hold in a squat position for the remainder of the min.