Welcome back shredders!

Upon your requests after posting a small part of a total lower body FAT BURNING session on Instagram, here comes the full advanced workout exclusively for you! It combines compound and isolation exercises, bands and some bodyweight cardio and heavy abwork, hence it burns a ton of calories while stimulating your whole lower body and boosts your blood circulation (and metabolism) to the top. Bring your towel, get ready to feel the thermogenesis take place and prepare for some rock ass gains!

I began my routine with 25min of powerwalk (on my way to the gym) and dynamic stretching.

Stiff Leg Deadlifts 4 sets (8,10,12,10 reps)
Sumo Deadlifts 4 sets (10,12,10,8 reps)

Heavy Hip Thrusts (don't forget to squeeze those glutes on your way up and maintain a straight back) . 4x10reps

Banded Glute bridges (3x12). Extra tip, when you get up, keep the position and try to spread your knees 3 times for extra engangement, before you lower again your hips.

Single leg glute bridges (Positioning matters: put your weight on your heels to stimulate your glutes and hamstrings). 4x8reps/leg

Kettleball Plie Squats (MAKE SURE to align your knees to toes here and perform slowly and controlled) 3x10reps

Side lunges (keep your back straight): 3x8/side

Banded Side walks: 3 x 8steps/side

Plate glute focused back extensions: 3x10 . Note that you aim for glute and hamstring stimulation, therefore keep your legs straight and stiff, squeeze your glutes on your way up and do not hyperextend your lower back.

Box step ups: 2x8/leg Note that the taller the box is, the more challenging it will be. Watch out for knee to toe alignment.

Jumping Jacks: 2x25reps

Glute/Hammie focused Heavy Leg Press: 5sets (12,15,20,25,12).

Place your feet high on the place, keep your back attached to the back seat and push using your glutes. Weight focus should be put on your heels. Again check out your knee positioning before performing.

Leg extensions: Moderate weight, 3sets (12,10,8)

Leg curls: Moderate weight 3sets (10,12,10)

Burpees: 2x10reps

Diagonal and conventional Oblique Rotations. For each of two exercises find a challenging weight and perform 3x25/side. You see the movement direction on each marked with a red arrow.

Heavy abdominal curls: 4x25

Static stretch (and ideally foam rolling): 7min

Post workout walk back home: 25min

That's it for tonight guys! It was a 3h very challenging session. It's alright if you can not replicate it the way it is, you can always try lower weight and reducing the sets/reps to work your way up gradually. Thank you so much for your constant support and engangement as well as your requests for upcoming content. I've got your back and I'll keep posting frequently! Have a blissful and gainful day fellas, Catch up soon again.

Till next time, make sure to follow me on Instagram, as well as my Fresh Official Fitness Coaching Facebook Page to never miss a thing, on a daily basis.❤

Irinä

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