The Legendary Lower Body Workout: Thunder and Lightning- 10 Minutes

- 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)