Whenever I launch a new Challenge, I always get a TON of questions about what the workouts are like.

For those of you wondering what you can expect – here’s a preview to give you an idea!

This is a workout from Phase 1 of last year’s Build Challenge. This workout was from the Dumbbell/Bodyweight Only program, meaning all you need is dumbbells and your own bodyweight to follow along!

If you have more equipment than that, or if you train at a gym, it’s all good … because the Build Challenge program includes THREE different workout plans!

 

• Gym Workouts

• At-Home Workouts

• Dumbbell/Bodyweight Only Workouts

 

Enter and you get access to ALL THREE plans, meaning you can do the program from anywhere and still see amazing results!

I create all of my Challenges from scratch – new workouts, new nutrition plans and more. So this year’s program will be TOTALLY NEW for you, even if you have entered one of my Build Challenges before!

Give it a try, and make sure to click the graphic below to check out my new 45 Day Build Challenge starting on October 11! (signups end October 10).

 

 

 

Build Challenge Lower Body Workout

(click the image to enlarge and save)

Before you get started, this workout incorporates a couple techniques to help you increase the intensity of your workout – and cut down on the amount of time you’ll spend in the gym.

Supersets are two exercises performed back-to-back with no rest between the individual exercises. You will only rest once both exercises are completed.

Drop Set Start with a heavy weight – one you can do for the 10 reps – and reach failure with that weight. Once you do, you will “drop” (decrease) the amount of weight you are using and then immediately perform another set of 10 reps.

 

SUPERSET (warmup)

Leg Swings
Sets: 2
Reps: 10/10 (each leg)

Jump Squat
Sets: 2
Reps: 15-20

 

Dumbbell Squat
Sets: 6
Reps: 2×15 (warmup), 4×10/10 (drop set)

 

SUPERSET

Dumbbell Bulgarian Split Squat
Sets: 3
Reps: 12-15 (each leg)

Bulgarian Split Squat Jump
*Use chair in place of bench
Sets: 3
Reps: 12-15 (each leg)

 

SUPERSET

Dumbbell Stiff Legged Deadlift
Sets: 3
Reps: 12-15

Dumbbell Lateral Lunge
Sets: 3
Reps: 12-15 (each leg)

 

SUPERSET

Dumbbell Step Up To Knee Drive
Sets: 3
Reps: 12-15 (each leg)

Dumbbell Sumo Squat
Sets: 3
Reps:12-15

 

SUPERSET

Bodyweight Single Leg Chair Hip Thrust
Sets: 3
Reps: 12 (each leg)

Chair Assisted Pistol Squat
Sets: 3
Reps:12 (each leg)

Dumbbell Standing Calf Jumps
Sets: 3
Reps:12-15

 

Click the graphic below for more info on how to enter the 10 Week Photo Shoot Ready Challenge!