Josh delivers an intense 30-minute lower body workout featuring 5 rounds of 45 seconds on, 15 seconds off. This progressive training session alternates between core activation blocks and strength movements, incorporating deadlifts, curtsey lunges, squats, and single-arm swings. With heavier weights encouraged due to built-in recovery periods, this workout targets the entire lower body through multiple planes of motion, finishing with explosive plyometric work. Equipment needed: Dumbbells (moderate to heavy weight recommended)