The Legendary Lower Body Workout: Thunder and Lightning

Basic Equipment, Sizzlers, TO-GO


Learn how to build a legendary lower body in only 10 minutes with 10 hip and thigh exercises. Combine strength and power moves for leaner, more athletic-looking legs!

The Legendary Lower Body Workout: Thunder and Lightning
  • Superset a heavy-loaded strength move (Thunder) with an unloaded power move (lightning)
  • Post-Activation Potentiation (PAP) to increase muscle recruitment and force production
  • Fast-twitch fibers get smoked for maximum metabolic boost
  • Perform 6 total reps of Thunder (strength) then 10 total reps of Lightning (power)
  • Perform 1 superset every 2 minutes
  • Perform 5 total supersets for a 10-minute workout
  • Gradually increase the load on Thunder for each move from workout to workout to keep generating more power on Lightning
Superset#1- Dumbbell Alternating Step-ups (3/side) and Bodyweight Step Jumps (5/side)

Superset#2- Dumbbell Goblet Squat (6) and Bodyweight Squat Jumps (10)

Superset#3- Dumbbell Lateral Lunges (3/side) and Bodyweight Skater Jumps (5/side)

Superset#4- Dumbbell Sumo Deadlifts (6) and Bodyweight Sumo Burpees (10)

Superset#5- Dumbbell Alternating Reverse Lunges (3/side) and Bodyweight Split Jumps (5/side)
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