It’s been a while since we had ourselves a good ol’ fashioned, lifting session hasn’t it?

Well, that’s about to change my friend because today we are going to have ourselves one short, sharp lower body super session!

Whose ready to work those legs baby!

Come on you know you wanna!

Long (← I wish), lean, strong legs here we come baby!

So, here’s what we are going to do –

4 lower body exercise, that’s it.

We will do 10 reps of each exercise taking a 30 second breather before moving on to the next. Then, once we have completed the entire sequence through we will indulge in a much needed, blissful, 1 minute rest. But, you gotta earn it ok? I want you to really push yourself, the final rep of each exercise should be a real challenge!! And I mean R-E-A-L!

Although, we want quality not quantity, always! Never compromise your form, ever! If your form starts to fail your done, got it? Ok good, moving on . . .

Now, after our blissful 60 seconds of rest we will repeat the entire sequence through for a total of 4 sets, sound good?

Ok good.

Go grab yourself a weapon of choice set of dumbbells, kettlebells, some resistance bands or a combination of all 3, something appropriate for your strength but don’t be afraid to challenge yourself. At the end of this workout you should have nothing left in the tank.

4 exercises x 4 rounds, make it count people –

Take your time, concentrate, focus and breathe through each and every exercise. You are strong, you are amazing, you have big energy! You’ve totally got this!

10 reps x 4 sets followed by our (well earned) rest and repeat for a total of 4 sets!

That’s it, simple right?

It’s doesn’t have to be complicated people, sometimes less really does = more.

And because nothing makes a workout challenge more fun than getting a buddy to join you. Why not grab your BFF or a family member or your fave workmate and have them join you, power in numbers baby!

Don’t forget to come back and let me know once you’re done, either in the comments below, or you can give me a shout on the Facebook page or tag me (@EmSwanston) on Twitter , or Instagram (@emsswanston) . I mean it, I wanna hear how you did!

Ok enough chit chat time to get to work  –

4 x 4 Lower Body Super Session

As always make sure you are nice an warm before you start ay workout – Run on the spot, do jumping jacks, jump rope, dance around your living room, anything to get you warm then it’s time to get serious.

Finish with a nice little cool down and stretch, maybe take a walk or something anything to help bring your heart rate down. Finish with a few of your fave stretches. Please don’t skip the stretch people, its like dessert for the body.

Workout destroyed baby!!

Don’t forget to post your results either in the comments below give me a shout on the Facebook page or feel free to tag me (@EmSwanston) on Twitter or on Instagram (@emsswanston) when your done.