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Today’s…

workout of the day, we are going to be doing a High Intensity Leg Workout Circuit. This workout will have 2 rounds of cardio, 2 rounds of weights and then abs at the end. 

Cardio Round 1…
The first round of cardio will be a 10 minute run to get the body warm and the blood flowing. This will help get those legs warmed up before we hit the weights. 

Weights Round 1…

The first round of weights will be a 4 round circuit with 4 different exercises. You can replace any of the exercises that use dumbbells with a barbell if you would like. Today we are taking it easy and focusing more on a circuit style workout rather than lifting for weight. Be sure to isolate the muscles for the best results. Try to minimize the amount of time you rest in between each set as well. This will increase the overall intensity of the workout. 

Cardio Round 2…

For our second round of cardio we will do stairmaster for 5 minutes and then use the bike for 5 minutes. The stairmaster will keep the intensity of the workout up and then the bike will be good for your legs. 

Wights Round 2…

The second round of weights will be another 4 round circuit which is intended to keep your heart rate up. At this point in the workout you might start to feel fatigue but push through! Putting in the work now will separate your from the rest.

Abs….

To end the workout, we will do a 4 round ab circuit. This is a pretty light ab circuit (no weight resistance) to be sure to push yourself across the finish line! 

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. 

high intensity leg workout circuit

Treadmill

– 10 minute run

Weights Round 1

– 4 rounds of:
– dumbbell squat x10
– donkey kicks x10
– fire hydrant x10
– crab walks with heavy band x5 each side

Stairmaster – 5 minutes
Bike – 5 minutes

Weights round 2

– 4 rounds of: 
– dumbbell deadlifts x10
– wall balls x10 
– wall sit x30 seconds 
– air squat x10

Abs

4 rounds of:
– plank x30 seconds 
– leg raises x10
– crunches x10

 

Less Intense Version:

 The goal with the less intense versions is to scale the workout back so someone who might just be starting to workout would be able to complete the workouts. If you find the less intense versions becoming too easy for you, but you cannot still do the full tailored option, I would suggest doing a mix of the 2. The best way to see results is to challenge yourself each and every day. 
high intensity leg workout circuit

Treadmill

– 10 minute jog or incline walk

Weights Round 1

– 3 rounds of:
– dumbbell squat x10
– donkey kicks x10
– fire hydrant x10
– crab walks with heavy band x5 each side

Stairmaster – 5 minutes
Bike – 5 minutes

Weights round 2

– 3 rounds of:
– dumbbell deadlifts x10
– wall balls x10
– wall sit x30 seconds
– air squat x10

Abs

3 rounds of:
– plank x30 seconds
– leg raises x10
– crunches x10

Demo of Exercises: 

Dumbbell Squat

Donkey Kicks

Fire Hydrant

Crab Walks

Dumbbell Deadlifts

Wall Balls

 

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 28 years old from Charlotte NC. He went to UNCW where he studied accounting but has been working in Data Analytics since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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