Lower Body Interval Group Fitness Workout

Today’s workout idea hails from an Australian trainer, Laura Viola. Laura shared this drill with us last month on BootCraft as part of a collection of 12 group fitness workout ideas she contributed as that month’s Featured Designer.

This session, called Leg Day EMOM, was the second most popular. It’s a challenging 40+ minute drill that involves clients completing 2 exercises each minute.

This will test your clients determination (not to mention their glute, hamstrings and quads) as they take on 8 rounds at each station. Make sure you give plenty of time for rest and drink breaks between stations.

Leg Day EMOM

• Drill length: 40 minutes
• Min. group size needed: At least 2 people (better with 8 or more)
• Drill type: Strength, Conditioning, Kettlebells
• Equipment needed: Bench/Step/Plyo Box, Slam balls, Dumbbells, Kettlebells,
• Indoor friendly ✔️

How It Works

Set up 4 stations with equipment around the room. Each station runs for 8 mins with 2 exercises allocated per station. The first exercise is for reps, the second is completed for the remainder of that minute.

Rest 2 mins between stations.

Circuit

Station 1 – Kettlebells

• 12 x Kettlebells (2) Deadlifts 
• Remaining time: sprints, burpees, skip etc 

Station 2 – Slamballs

• 12 x Slamball Clean from floor & Squat 
• Remaining time: Slams

Station 3 – Boxes

• 12 x Box Step Ups (6 each side)
• Remaining time: Box Jumps

Station 4 – Bench and Dumbbells

• 12 x Bench Bulgarian Lunges (6 each side)
• Remaining time: Bunny Hops