Intense Leg Workout

Read Time2 Minute, 51 Second

Make your legs stronger with out best intense workout of the day!

Today’s…

workout of the day, we are going to be doing an Intense Leg Workout and hit some new exercises or ones we usually don’t do. 

Cardio Round 1…

To start off the workout, we are going to do a 1 mile run. For the first half mile, run at your normal pace. For the next quarter mile, increase your speed by 1 mph. For the last quarter mile, increase your speed another 1 mph. This should really get your blood going and make sure those legs are ready to go. 

Weights Round 1…
 
We are going to be hitting several different exercises today, and will incorporate many different styles (barbell, dumbbell, cable, resistance band). Our primary lift for today is going to be barbell squat, so put a lot of your focus here. We will have 7 sets for squat and make sure for the low rep sets you increase the weight to challenge yourself.  
 
After squats we will do 9 more exercises, so make sure you are drinking plenty of water throughout the duration of this workout. 
 

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. 

intense leg workout

Cardio

 – 1 mile run

    – first .5 mile normal pace

    – next .25 mile increase speed 1 mph

    – next .25 mile increase speed 1 mph

Weights

– squat 

     – 10 reps

     – 10 reps

     – 10 reps

     – 5 reps

     – 5 reps

     – 5 reps

     – 5 reps

 dumbbell deadlift

     – 25 reps

     – 25 reps

     – 25 reps

     – 30 reps

– cable deadlifts 4×10 (increase weight each set)

– donkey kicks 3×10 (each leg)

– straight back leg raises 3×10 (each leg)

– hip thrusters with weight 3×10

– 1 round of the following:

     – 10 reps of air squat with medium resistance band

     – 10 reps of air squat with heavy resistance band

     – 10 reps of hip thruster with medium resistance band

    – 10 reps of hip thruster with heavy resistance band

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. 
Intense leg workout

Cardio

 – 1 mile run

Weights

– squat  

     – 10 reps

     – 10 reps

     – 5 reps

     – 5 reps

 dumbbell deadlift 

     – 25 reps

     – 25 reps

     – 25 reps

– cable deadlifts 4×10 (increase weight each set)

– donkey kicks 3×10 (each leg)

– straight back leg raises 3×10 (each leg)

– hip thrusters with weight 3×10

 2 rounds of the following:

     – 10 reps of air squat

     – 10 reps of hip thruster

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).

 

0 0

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.
Happy
Happy
0 %
Sad
Sad
0 %
Excited
Excited
0 %
Sleppy
Sleppy
0 %
Angry
Angry
0 %
Surprise
Surprise
0 %

Leave a Reply

%d bloggers like this: