Looking for a beast of a lower body workout? Well, you may have just found what you are looking for. This lower body workout can be used for toning, strength, or mass building, so you can use it for exactly what you need. In this routine we have broken the workout into three groups (not including the warm up and cooldown). The first two groups will be done in an interval style of 45 seconds of activity with 15 seconds of rest to prepare for the next exercise. Each of these first two groups have 4 exercises each and will be done in an alternating A,B A,B pattern, alternating back and forth between two of the four exercises at a time. Each exercise will be done for a total of three sets each before moving onto the next exercises, giving us a total of 12 intervals each for the first two groups. The last group before our cooldown and stretch will be done differently. Though there are again four exercises in this group, we will instead do each exercise for just one set using intervals of 60 seconds on and 15 seconds rest. This combination of two groups using a more traditional three sets per exercise followed by a group using a single burnout set will allow us to effectively fatigue the muscles to the point where we can get the micro tears in our muscle that lead to an increase in strength and mass.

With that being said, remember that you can control exactly what results you get from this routine by adjusting the weight you choose to lift and how quickly you do each repetition. For a more toning-focused workout, use body weight only or very light weight and move more quickly (as long as you are still moving with control and not using momentum to help complete the movement being performed). If you want to focus more on building overall muscle size, then keep your movements slow and choose the heaviest weight you can control through a full range of motion. With mass building your goal should be to get through 90-100% of each of the first two sets (of any given exercise) before your muscles start to give out and your form starts to suffer. The goal for the third (last) set of each exercise should be to complete 80-90% of the interval before your muscles give out. If you want to just focus on general strength without necessarily increasing the size of the muscle being worked then pick a weight somewhere in between the two options above.

This was a great workout for me and made my legs and glutes nice and sore the next day, so I hope you enjoy it as well. Let us know what you thought of this workout in the comments below.

Workout Structure:
-3个小组，每个练习4个
- 3 Sets per Exercise
- 间隔为45秒，休息15秒
- 第3组是每次练习60秒的1组

Equipement:
- Dumbbells

Warm Up / Cooldown:
- Both Included

Warm Up: 5 Minutes (30 Seconds Each)
- Side Step w/ Overhead Reach
- 脚趾触摸
- Slow March
- Ice Skaters (L)
- Ice Skaters (R)
- Squat Push Pull
- 交替的战士
- 腿部硬拉
- Single Leg Deadlift (L)
- Single Leg Deadlift (R)

Workout: 30 Minutes (Intervals of 45 On, 15 Off; 3 Sets Per Exercise)

Group 1:
- Sumo Squats
- Curtsy Lunge + Side Leg Lift (Alternating)
- 腿部硬拉s
- Reverse Lunge + Front Leg Raise (Alternating)

Group 2:
- Basic Squat
- 侧弓（交替）

- 腿部硬拉s - Wide Stance Toes Out
- Staggered Squat

Group 3: Glute Burnout Round (One Set Each, 60 On 15 Off)
- 双脉冲弓步（交替）
- Reverse Lifts + Pulses (Left)
- Reverse Lifts + Pulses (Right)
- Bridge

Cooldown: 5 Minutes (30 Seconds Each)
- Overhead Reach and Bend
- Standing Quad Stretch (L)
- Standing Quad Stretch (R)
- 脚趾触摸
- 大腿伸展（L）
- Inside Thigh Stretch (R)
- Seated Toe Touch w/ Side Bend (L)
- 带有侧弯（R）的脚趾触摸
- Deep Glute (L)
- Deep Glute (R)