DAY 17 No Music, Only Beeps | Lower Body Giant Circuits

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Day 17 is a lower-body hypertrophy workout built around giant circuits, combining multiple exercises back-to-back to increase time under tension, muscular endurance, and work capacity. This format challenges the legs from multiple angles while keeping the heart rate elevated without turning the session into cardio.

By using unilateral work and movements across all planes of motion, this workout not only builds strength and muscle, but also reinforces coordination, stability, and resilience — key components for long-term joint health and injury prevention.

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Workout Structure (36 Minutes Total)
• Warm-Up (4 min): Prepares joints, muscles, and lower-body movement patterns
• Muscle Development & Strength (27 min):
• 3 giant circuits performed once each
• Includes unilateral work and frontal, sagittal, and transverse plane movements
• Cool Down (4.5 min): Reduces muscle tension and supports recovery

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Equipment Needed
• Dumbbells (moderate to heavy) (I’m using 2×30 lb and 1×20 lb dumbbells)
• Sturdy chair or bench

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The Workout

Circuit 1 (1x)
1. Tempo Suitcase Squats
2. Staggered Romanian Deadlifts
3. Single-Leg Chair Squats
4. Romanian Deadlifts

Circuit 2 (1x)
1. Sumo Squats + Pulse
2. Single-Leg Hamstring Thrusts
3. Static Pause Lunges
4. Dumbbell Hamstring Curls

Circuit 3 — All Planes of Motion (1x)
1. Sumo Goblet Rotational Squats
2. Rotational Staggered Romanian Deadlifts
3. Dynamic Lateral Lunges
4. Lateral Romanian Deadlifts
5. Lunge to Single-Leg Deadlift

DISCLAIMER: As a NASM-Certified Personal Trainer, I want to note that this workout is for educational and informational purposes only. Please consult with a qualified healthcare professional before beginning any exercise program. Perform all exercises at your own risk and modify as needed for your body and fitness level.