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Get Bigger, Faster, and Stronger with this Advance Leg workout

Today’s…

workout of the day, we are going to be doing an Advance Leg workout. This is a great lower body workout that will work on strength and cardio, to help build lean muscle. 

Cardio Round 1…

For today’s cardio, we are going to be doing a 1 mile run on the treadmill for time. This is a great way to get your muscles loosened up and the blood flowing. If it is nice outside, feel free to substitute this with a 1 mile run outside instead. 

Circuit…

For our circuit today we are going to be focusing on barbell squat. Take the first 3-4 sets to warm up and then get into your primary 4 sets. Be sure to challenge yourself and increase the weight throughout the sets. During your primary 4 sets, we will also be super setting with dumbbell deadlifts for 10 reps
 
After doing squats, we will move into a 5 exercise circuit, which we will do 4 rounds of. How fast your move through the circuit is totally up to you, just be sure to complete the set number or reps for each exercise.

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. 

Advance Leg workout:

Advance Leg Workout

CARDIO:

– 1 mile run for time

 

WEIGHTS:

– barbell squat 10, 8, 6, 5, 5, 5, 5

    – superset with dumbbell deadlifts 4×10

 

CIRCUIT:

– 4 rounds of the following:

    – 20 dumbbell walking lunges

    – 10 dumbbell split squats (each leg)

    – 20 dumbbell calf raises

    – 20 yard weighted sled pushes 

    – 20 yard sprint

Barbell Squat:

Dumbbell Lunges:

Split Squats:

Calf Raises:

Weighted Sled Pushes:

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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