Explosive Leg Workout to Build Strength

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Today’s…

workout of the day, we are going to be doing an explosive leg workout to build strength. The purpose of this workout is to focus on squat and really challenge ourselves here. 

Cardio Round 1…

To start off the workout, we are going to do a quick HIIT treadmill interval to get those legs ready for today’s workout. Take this portion of the workout seriously and try to get the most out of it. This will set the tempo for the rest of the workout. 

Weights Round 1…
 
In today’s workout, we are only going to be doing 1 round of weights but it is going to be long and we will also be putting a lot of focus on barbell squat. Feel free to superset any of the exercises included in the workout. The reason I sometimes don’t is depending on how the gym is and if I can superset lifts. 

Cardio Round 2…

For our second round of cardio we are going to do 10 minutes on the stairmaster. Hopefully at this point your legs are already feeling like jello, so this will be good to work them out and break down the lactic acid build up. 

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. 

explosive leg workout for strength

Treadmill

 – 1 minute speed 5-7

 – 2 minutes speed 6-8

 – 1 minute speed 7-9

 – 30 seconds speed 9-11

 – 1 minute speed 7-9

 – 30 seconds 9-11

 – 30 second cool down walk

 

Weights

Barbell squat 10, 8, 6, 4, 3, 2, 2, 2

Barbell front squat 4×0

Lunges 4×10

Wall balls 4×10

Calf raises 4×10

Hip abduction 4×10

Hip adduction 4×10

 

Cardio

– 10 minute stairmaster

 

 

Stretch it out and hydrate!

 

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. 
explosive leg workout for strength

Treadmill

 – 6 monute warmup jog or incline walk

 

Weights 

Barbell squat 4×10

Barbell front squat 3×0

Lunges 3×10

Wall balls 3×10

Calf raises 3×10

Hip abduction 3×10

Hip adduction 3×10

 

Cardio 

– 10 minute stairmaster 

 

 

Stretch it out and hydrate! 

 

Demo of Exercises: 

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).

 

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About Post Author

Bobby Petrillo

Bobby Petrillo is 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space 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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