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Today’s…

workout of the day, we are going to be doing a 55-Minute High Intensity Leg Workout to get the new year off to  good start. 

Cardio Round 1…

The first round of cardio we will be doing a 10 minute warmup run to get the legs loosened up and to get the blood flowing. I didn’t want to start the workout off to hard just so we have enough energy for the 2 rounds of weights.

Weights Round 1…

The first round of weights will be a 4 round circuit with 4 different exercises. Our major lift for this circuit is barbell squat. Challenge yourself by increasing the weight after each set. Some of the exercises you can either use dumbbell or barbell so that is totally up to you. 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 the second round of cardio, we will hop on a bike for about 8 minutes. This will help keep the legs loose for the last round of weights along with keeping up the intensity. 

Wights Round 2…

We will be using machines for the second round of weights, except for the lunges. When doing lunges, you can choose whether or not you want to do them with weight. 

Abs

We will do some quick ab work to get the core burning. I did toe touches and oblique dips with a 45 pound plate to make it more challenging. Feel free to use no weight if it is easier for you. 

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. 

55-Minute High Intensity Leg Workout

Treadmill

 – 10 minute warmup run

 

Weights round 1

 – 4 rounds of:

    – 10 reps of barbell squat

    – 10 reps of barbell front squat

    – 10 reps of dumbbell dead lifts

    – 10 reps of calf raises

 

Bike

 – 8 minutes

 

Weights round 2

 – hip adduction 4×10

 – hip abduction 4×10

 – lunges 4×10

 – leg extensions 4×10

 

Abs

 – weighted toe touches 3×15

 – weighted oblique dips 3×10 (each side)

 – low leg raise hold for 1 minute x 3

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. 
55-Minute High Intensity Leg Workout

Treadmill

 – 10 minute warmup run or incline walk

 

Weights round 1

 – 3 rounds of:

    – 10 reps of barbell squat 

    – 10 reps of barbell front squat 

    – 10 reps of dumbbell dead lifts 

    – 10 reps of calf raises 

 

Bike

 – 8 minutes 

 

Weights round 2

 – hip adduction 3×10

 – hip abduction 3×10

 – lunges 3×10

 – leg extensions 3×10

 

Abs

 – toe touches 3×25

 – russian twists 3×30

 – low leg raise hold for 45 seconds x 3

 

 

 

 

Demo of Exercises: 

Dumbbell Deadlifts

 

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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