Great workout to build lower body strength and lean muscle. If you’re not sure what weight to use for the back squats just warm up until you a get to a weight that you think you could do for 1 set of 8-10 and use that weight.

Then for the pause back squats take 10kg off the weight you used for back squats. Remember to pause in the bottom position for 3 seconds. The hip crease should be below the top of the knee for all squats (which means full depth). Remember the last set you’re going to do as many reps as possible.

You’ll then finish with a high intensity circuit also targeted at the lower body. You should try to get as many rounds as possible in 12 minutes, this means no drink breaks, no texting on the phone, just pushing yourself as hard as you can. Good luck.