By BJ Gaddour
A density circuit involves alternating between three or more moves performed at a submaximal number of repetitions.
Why submax? This allows you to work more continuously, manage fatigue, and maintain better movement quality throughout your training sessions. The more work you’re able to accomplish in a given time period, the greater the muscle-building and metabolism-boosting response.
And you’ll need to be able to pound out the reps during this particular lower-body density workout, which requires you do as many rounds as possible in 30 minutes.
For example, during the dumbbell Bulgarian split squat, you’ll choose a weight for 5 reps that you can normally split squat for 10 reps in a row in a single set. If you went any heavier than that, you wouldn’t be able to complete as high a number of rounds. You’d have to rest, or stop—which defeats the purpose of packing in as much work as possible into the allotted time.
Directions: Perform the following exercises in a row. Do as many rounds as possible in 30 minutes.
1. Double dumbbell front squat with hip circle, 10 reps
2. Kettlebell swing, 20 reps
3. Dumbbell Bulgarian split squat, 5 reps per side
4. Sliding single-leg deadlift, 5 reps per side
5. Box squat jump, 10 reps
6. Band skater jump, 10 reps