Target the thighs, glutes and hips with this leg day workout! We'll cycle through 5 compound lower body exercises alternating between a squat/lunge pattern and a hinge pattern.

This type of programming will ensure we hit all the muscles in the front and back of the body (hello hamstrings and glutes!), as well as save the knees from burning out.

There's also a far amount of balance and stability needed for some of the moves, making this a great well-rounded leg workout.

Day 19 of the 21-Day Fit & Fierce Challenge.

Tools: a pair of moderate and heavy dumbbells

1st round: 50 sec
2nd round: 45 sec
3rd round: 40sec
4th round: 35sec

Squat
Romanian deadlift
Side lunge
Side lunge
1-leg deadlift
1-leg deadlift
Quadruped hip extension
Quadruped hip extension