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Build a bigger upper body from the comfort of your home!

Today’s…

workout of the day, we are going to be a High Intensity Leg Workout. This workout is meant to be done at the gym but if you still aren’t wanting to go back, replace any of barbell exercises with dumbbells. 

Cardio Round 1…

For today’s cardio, we are going to do an interval run on the treadmill which will progressively get harder. We will do this interval for a total of 3 times. This is a great way to get your heart rate up and the blood flowing. 

Circuit…

Todays workout is going to be broken out into 2 circuits. The first one will be a 4 round 4 exercise circuit. Then we will take a 5 minute cardio break. During this cardio break, do any cardio machine you want. This is to help keep the blood flowing and the heart rate up throughout the workout. Then we will have another 4 round 4 exercise circuit which will include a few ab exercises. 
 

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:

High Intensity Leg Workout

Treadmill

– 3 rounds of the following:

    – 1 minute walk

    – 1 minute jog (5-7 mph)

    – 1 minute run (7-9 mph)

    – 30 second push (9-11 mph)

 

Circuit:

– 4 rounds of the following

    – 10 reps barbell squat

    – 10 reps weighted side lunges

    – 10 reps goblet squat

    – 10 reps calf raises

 

Cardio

 – 5 minutes of cardio (anything you want)

 

Circuit:

– 4 rounds of the following:

    – 10 reps of front squat

    – 10 reps of weighted forward lunges

    – 30 second high plank with leg raises

    – 30 second bridge pose

Weighted Side Lunges:

Weighted Forward Lunges:

Bridge Pose:

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 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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