Aquarius Waning Lower (Gym)

Equipment needed

  • Timer
  • Barbell and plates
  • Kettlebell

Workout breakdown

PART A

5 sets, no break between movements, 60-90 seconds between sets:

  • 8 moderately heavy back squat (I used 105 pounds.)
  • 10 lighter back squat (I used 85 pounds.)
  • 12 lightest back squat (I used 35 pounds.)
  • 14 bodyweight jump squat
  • 16 bodyweight squat

PART B

16-minute EMOM

Set your interval timer to beep every minute on the minute for 16 minutes (16 x 1:00). Cycle through the following exercises.

  • 10 Tempo Romanian deadlifts (3 counts down, explode up) *finish up the minute with regular pace Romanian deadlifts. (I used 55#.)
  • 8-12 Alternating pistol squats (see home & beginner videos for other options)
  • 10 Kettlebell squat jumps *finish up the minute with a kettlebell wall sit
  • 2 x (3) Burpee tuck jumps + 3 count quick feet


Approximate duration: 45-minutes

Make it shorter:

  • Reduce Part A to 3 sets.
  • Reduce Part B to 12 minutes.



Discussion

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