Turn on your favorite tunes and let's KILL this workout together! ~J
The Triple Threat Series workouts are fun, efficient, and effective metabolism boosting workouts, designed to supercharge fat loss, build lean muscle definition, and increase strength. This series is based on a tri-superset system, using a strength exercise, superset with a stability exercise, superset with a HIIT exercise. This series will give you mega fat burn in a short amount of time, while also carving out muscle definition.
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KILLER Butt & Legs Workout – Triple Threat Series #11
Strength & Stability:10 reps each exercise
HIIT Intervals: double interval of 30/10 (1 minute of movement broken in two – enables us to go REALLY HARD each 30 second interval)
Optional Equipment: set of dumbbells, step/chair/bench, basketball/med ball/bosu, rolled towel, stability ball)
Strength: Pause goblet tri-pulse squat, heel raise
Stability: Step-up, tri-pulse reverse lunge (L)
HIIT: Goblet Bombshell get-up (stay low)
Strength: Close stance heel elevated tri-pulse squat
Stability: Step-up, tri-pulse reverse lunge (R)
HIIT: Uneven squat, lateral leg lift w/ crunch (L)
Strength: Uneven squat w/ tri-pulse (R)
Stability: Stability ball hamstring curl (or prone hamstring curl)
HIIT: Uneven squat, lateral leg lift w/ crunch (R)
Strength: Uneven squat w/ tri-pulse (L)
Stability: Bulgarian split squat, s. leg deadlift (R)
HIIT: 2 Switch lunges, tuck jump
Strength: Sumo squat, sumo deadlift
Stability: Bulgarian split squat, s. leg deadlift (L)
HIIT: Ball-toe taps
1) 15 Weighted hip thrusts (heavy weight)
2) 12 weighted jump squats (light weight)
3) 15 Pause Goblet squat (heavy)
4) 12 weighted jump squats (light weight)
5) 15 single leg chair squats (L) (heavy)
6) 12 weighted jump squats (light)
7) 15 single leg chair squats (R) (heavy)
8) 12 weighted jump squats (light)
9) 15 bodyweight s. leg hip thrusts on ball (L)
10) 15 bodyweight s. leg hip thrusts on ball (R)
FitForceFX strongly recommends that you consult with your physician before beginning any exercise program.
You should be in good physical condition and be able to participate in the exercises shown.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge FitForceFX from any and all claims or causes of action, known or unknown, arising out of FitForceFX's negligence.