@austinhaslam: Send me a message with the word “COMPLEX” and I’ll send you a FREE week of kettlebell training from my 8-week program. Want stronger, more muscular legs that can still perform when they’re tired? Save this workout. STRENGTH BLOCK Bulgarian Split Squats | 3 rounds 6 weighted reps → 6 bodyweight reps → 30-sec isometric hold Switch legs. Both legs = 1 round. Rest 2 min between rounds. Why this sequence? The weighted reps create high mechanical tension to build strength and stimulate hypertrophy. Dropping the weight extends the set and adds volume under fatigue. The isometric keeps the quads and glutes producing force after the dynamic reps are done. Strength + hypertrophy + muscular endurance. Weight suggestions: Beginner: 10–20 lb total Intermediate: 20–40 lb Advanced: 40–70+ lb Choose a weight that makes reps 5–6 challenging without sacrificing depth or control. 12-MIN AMRAP 10 Goblet Squats 10 Lateral Lunges (5/side) 10 Bodyweight Squats Goblet squats load the quads and glutes. Lateral lunges add side-to-side strength and challenge the adductors and hip stabilizers. Bodyweight squats let you keep accumulating quality volume as fatigue builds. Find a pace you can repeat for all 12 minutes. FINISHER 2 rounds: Weighted Wall Sit to failure Back flat against the wall. Thighs roughly parallel. Feet planted. Hold the position until you can’t maintain it. Goblet squat/wall sit weight: Choose a load you can control through the entire set. Start lighter than you think and add load as needed. Build strength first. Build work capacity second. Finish with isometric endurance. Save this for your next leg day. 💪🏻 #legworkout #strengthtraining #functionalfitness #kettlebellworkout #kettlebelltraining

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Monday 28 September 2026 21:55:31 GMT