Day 2 - Lower Body Strength Complex: Weighted and Bodyweight Exercises

This workout serves as Day 2 of our Beyond the Build with Brian 10-Day Challenge, but can be used as a standalone workout anytime!

Welcome to the Day 2 Team!

Today, we have a Lower Body Strength Complex workout. This session targets your lower body muscles with a mix of weighted and bodyweight exercises organized into complexes that challenge your strength and help you build muscle. Complexes are great for hitting multiple muscle groups in a session, promoting calorie burn and activation. This workout's variety keeps your routine fresh and prevents plateaus, making it ideal for this 10-day challenge.

EQUIPMENT NEEDED:
Dumbbells (Light, Medium, Heavy)
- Box, Bench, or Chair

Today's complex will offer a great mix of exercises, including 1 and 2 dumbbell exercises as well as bodyweight. The complexes range from heavy to medium intensity, incorporating a variety of movements to build lower body strength and muscle. To build lower body strength, it is important to focus on proper form and controlled movements.

Like our last workout from day 1, today's complex workout can be adjusted by altering weights and reps. Beginners should use lighter weights and fewer reps to master the form, while advanced users can increase weights and reps for a more intense challenge. Remember to focus on your form and think about the muscle you are working on at the moment.

The lower body strength we focus on today is important for not only our overall fitness but also things such as walking, climbing stairs, or standing up from a seated position. Strength training for the legs has numerous benefits. It helps increase muscle mass, boosts metabolism, and aids in weight management. Stronger leg muscles can also improve balance and stability, reducing the risk of falls and injuries.

Challenge yourself with Day 2! Consistency is key to seeing progress, so keep pushing yourself each day.

EXERCISE BREAKDOWN

WARM-UP: 2 ROUNDS, 30 SECONDS EACH
·Bodyweight Squat
·Deep Squat Rotation
·Hip Flexor to Hamstring
·Alt Pigeon Stretch
·Bridges
·90/90 Hip Switch
·Roll Downs

COMPLEXES: EACH COMPLEX IS 3 MINUTES

COMPLEX 1 (HEAVY)
·Suitcase Squat x 10
·Romanian Deadlift x 10

COMPLEX 2 (LEFT / HEAVY)
·Goblet Reverse Lunge x 10
·BW Pulsing Split Squat (same leg) x 10

COMPLEX 3 (RIGHT / HEAVY)
·Goblet Reverse Lunge x 10
·BW Pulsing Split Squat (same leg) x 10

COMPLEX 4 (MEDIUM)
·Goblet Squat x 10 (I misspoke here and accidentally said narrow stance goblet squat)
·VBW Squat to Calf Raise x 10

COMPLEX 5 
·BW Squat Jump x 10
·BW Pulsing Squats x 10

WATER BREAK

COMPLEX 6 (RIGHT / MEDIUM)
·1 DB Lateral Lunge x 10
·Staggered Stance Deadlift x 10

COMPLEX 7 (LEFT / MEDIUM)
·1 DB Lateral Lunge x 10
·Staggered Stance Deadlift x 10

COMPLEX 8 (HEAVY)
·Loaded Bridges x 10
·Hamstring Walkouts x 10

COMPLEX 9 (HEAVY)
·Sumo Squat x 10
·Low Lateral Walks x 10

COMPLEX 10 (BOX, BENCH, CHAIR)
·BW Single Leg Box Squat (Left) x 10
·BW Single Leg Box Squat (Right) x 10

WATER BREAK

COOLDOWN: 1 ROUND, 40 SECONDS EACH
·Hip Flexor R
·Hip Flexor L
·Quad Stretch L 
·Quad Stretch R
·Hamstring Stretch R
·Hamstring Stretch M
·Hamstring Stretch L
·Pigeon Stretch L
·Pigeon Stretch R
·Knee Hugs