Legs, Glutes Program + CARDIO HIIT 

The Intervals 

5 min warmup mode

get into the zone

1 min 

high intensity

2 min 

low intensity

1 min 

high intensity

2 min

low intensity

2 min 

High intensity

Repeat 2-3 rounds

Complete 25-30 min

Legs & Glutes

Reps, Sets & Rest

Uni Glute Bridge 

2 x 45 sec/side

Bilat BB Glute Thrust

5 x 30 reps, rest 1min

Romanian Deadlifts 

5 x 30 sec SSW

Banded Leg Curls 

5 x 30 sec, rest 2 min after SSW

Bulgarian Split Squat

3 x 60 seconds sets   rest 1-2 min

Sumo Deadlifts 

5 x 10 reps rest 2 min

Iso Uni Bottom Squat

3 x 30 sec, rest 1-2 min