Aquarius Waning Lower (Home)

Equipment needed

  • Timer
  • Heavy pair of dumbbells (mine are 25 pounds each)
  • Heavy kettlebell (mine is 45 pounds)
  • Moderate kettlebell (mine is 25 pounds)

Workout breakdown

PART A

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

  • 12 Heavy kettlebell squats
  • 14 Moderate kettlebell squats with pulse
  • 16 Moderate kettlebell squats
  • 18 Bodyweight jump squat
  • 20 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 dumbbell Romanian deadlifts (3 counts down, explode up) *finish up the minute with regular pace Romanian deadlifts.
  • 8-12 Alternating pistol squats (see video for substitutions)
  • 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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