It’s been a hot minute since I’ve shared a leg workout on the blog and that’s probably because I kind of hate leg day at the gym. I’m sloooowly learning to love to hate it because I really do enjoy the post-workout high after I’ve worked the largest muscle group in my body but I’m still waiting for the day when I look forward to leg day. The day will come eventually, right?
The workout I’m sharing with you guys today is a leg burner I created to complete during Chase’s nap when we were stuck at home when he had an ear infection a little over a week ago. I wanted to work my glutes, hamstrings and quads and knew the only way I’d feel somewhat excited about the workout was if I created mini-circuits and decreased the amount of time after each round. When I get the most challenging part of a workout done first, I find it much easier to feel motivated and enthusiastic during the rest of the workout and this leg workout was one I kind of enjoyed. Shocking, I know!
Leg Burner Workout
To complete this leg burner workout, you’ll work your way through two blocks and each block includes two weighted leg exercises and one plyometric leg exercise. Basically once your legs are toast from some heavy lifting we’re pushing for one final burn with a lower body plyo exercise. It’s no joke but also kind of awesome, I promise!
This workout is a timed workout and the first time you go through each block you’ll complete each exercise for 60 seconds and time will decrease to 45 seconds and 30 seconds for the final two rounds respectively.
Please scroll down to the bottom of this post for more detailed exercise descriptions!
Extra Credit Workout Challenge
- Bonus Rounds: Don’t let me hold you back if you’re looking for a bigger challenge! You can absolutely work back UP the ladder and complete 60 seconds, 45 seconds, 30 seconds of each round before finishing it off with two 45 and 60 second bonus rounds. If you’re feeling extra zippy, go for it! Woop!
- Cardio Option: If you’re looking for a little more cardio, you can also complete 3 minutes of running or an assortment of cardio exercises in between each round as well. (Some bodyweight only favorites: high knees, jumping jacks and butt kickers.) Definitely customize this workout so it safely meets your workout goals and needs.
Old Navy Activewear Outfit Details
Okay, now let’s chat about the activewear I’m sporting in the above workout pics! Earlier this year Old Navy was kind enough to set me up with a gift card to shop for some new activewear to help me stick to my New Year’s resolutions and keep me motivated in the gym (and at home!) during the cold winter months. There is just something about sporting fun new fitness apparel during a workout that is always a little more motivating, right!?
Here’s a rundown of the activewear I chose:
- Compression Leggings: I grabbed a pair of these bottoms the minute I saw them on a mannequin when I walked into Old Navy. (I actually ended up getting them in both the white stripe and a periwinkle stripe because I thought they were so cute!) These compression tights smooth over lumps and bumps, stay in place during plyometric workouts and are long enough to cover my ankles when it’s cold outside but still short enough to pull up over my ankles without the tights bunching up and looking weird.
- Go Dry Funnel Neck Pullover: This pullover entered my life at the perfect time because I wanted a piece of activewear that was warmer than some of the thinner long-sleeved running tops I own. The cozy fleece-lining of this top makes it a lot warmer and thicker and perfect for cold weather workouts, runs or walks outside.
- Go Dry Seamless Sports Bra: I selected this sports bra because I wanted a comfortable sports bra for strength-based workouts that wouldn’t feel overly tight and restrictive. It’s still supportive enough for a small chest like mine, but comfortable enough that I also find myself wearing it under sweatshirts when I’m lounging around the house as well.
- BLOCK ONE
Weighted Sumo Squat: Begin with your legs opened wide to the sides and your toes turned slightly outward. Grasp a dumbbell in front of your body and brace your core. Bend your knees and lower your body, keeping your shoulders over your hips. Squat down until your knees are bent about 90 degrees and slowly come back up into your starting position.
Single Leg Weighted Bridge: Begin on the floor with your feet flat and knees bent. Place a dumbbell directly above your hips and hold it steadily in place. Bring one leg up off the ground and extend, flexing the foot. Drive through the heel of the foot that remains on the ground, pushing your hips upward and raising your glutes off the ground. Pause at the top and return to the starting position.
Jumping Lunges: Begin in a lunge stance with your left foot out front and your front leg bent at 90 degrees at the knee and hip. Engage your core and push off the bottom of both feet to jump into the air, switching the position of your feet midair and landing in lunge position with your right leg out in front. Quickly repeat.
- BLOCK TWO
Deadlift: Begin standing with a pair of dumbbells in each hand and your knees slightly bent. Keep your eyes forward and slowly bend at the hip, lowering the weights toward the ground and taking care to keep your back straight. Keep the weights close to your legs and knees slightly bent. Slowly return to the starting position, squeezing your glutes as you come back up.
Weighted Donkey Kicks: Begin on the floor on all fours with your hands directly under your shoulders and your knees under your hips. Place a dumbbell behind your right knee. Keep your right knee at a 90-degree angle as you slightly squeeze the dumbbell to keep it secure and raise your leg so it is nearly parallel to the floor. Squeeze your glutes at the top and carefully lower your right leg toward the ground. Complete designated amount of reps/time before switching legs.
Pick Ups: Begin with your feet shoulder-width apart and jump into a squat position, bracing your core and lightly touching the ground with your left hand. Jump up, bringing your legs back together and then quickly apart, landing back in a squat position, this time lightly touching the floor with your right hand. Repeat.
this is perfect for when the little guys nap! I’ll be adding this workout in to my nap time routines, thanks!
Hope you like it!!!
Patricia @Sweet And Strong says
I totally feel you on leg day, it’s a love hate relationship. But I love that you do get all the hard work out of the way at the beginning of the workout. And LOVE the Old Navy gear, that color looks gorgeoussss on you!
Kaitlyn @ Powered by Sass says
I just went to Old Navy’s website to purchase those leggings, and I think they’re sold out! Nooooo! This post did give me motivation to tackle leg day though, which is today! I should be at the gym now actually, but reading this post + eating an oatmeal cookie is taking priority. #balance 😉
I couldn’t find them online either! They had plenty in the store I visited though!!
Heather @ Polyglot Jot says
This looks like such a good one! I also love Old Navy’s active wear–its so cute! Thanks for sharing this one–I’ve been loving leg workouts lately!
Wow, who knew Old Navy had such good workout gear. Definitely have to check them out this weekend, how did sizing work for you?. Also, was looking to add a workout after my core class tonight and this looks perfect.
I would size down, especially for the leggings! I feel like Old Navy typically runs big. I would normally be a medium in most bottoms but in these leggings, I bought a small!
OMG those pants, I love them!!
Amber @ Busy, Bold, Blessed says
You look so cute! I loooooove leg day! Give me all the heavy squats, lunges, booty work 🙂
Fiona @ Get Fit Fiona says
This looks like a great lower boy workout .Thank for sharing it!
Kelli @ Hungry Hobby says
Always looking for affordable active wear! Did it move at allon you while doing the jumping exercises? I hate when pants bunch up – I know that is most of time because I get them too big, but just wondering!
Nope!! They were great and I think the compression helped them stay in place.
I’ve come to love Monday, it’s leg day for me. I work out with a pretty hilarious bunch so it makes the squats and such go by much faster. And honestly, it’s the only workout where I have seen true results. I was always uncomfortable wearing shorts in the past & last summer I was proud to show off my progress.
This is so awesome!! 🙂 Congrats on your progesss!
I love a good leg workout and this looks super effective and fun! I actually like leg day, I trying to find the same love for upper body days. Thanks for sharing Julie!
I feel like it’s always one or the other! Upper body is my faaav!
You’re the cutest! I love those leggings… Old Navy is the best!
Lindsey Cline says
Thanks for the nap time hustle!! 🙂
Love that I can do this during nap time! And who knew Old Navy had such cute work out clothes!? I need to up my game!
Sarah @ Sweet Miles says
Ooh I was at Old Navy yesterday and they had some SUPER cute workout clothes! I love how their stuff fits, and is always consistent! Definitely eyeing those leggings – too cute! Ok so, sumo squats, I think I must do them wrong bc they always hurt my knees! I need to try them again at the gym tonight!
Katie @ Live Half Full says
Thanks, as always, for sharing quick and effective workouts! I need as many of them as I can get as a Mama!
What’re your favorite warmup exercises when instructing a weights class?
Nedgma @ Convos with Uber Drivers says
Haha! That picture of you demonstrating a pick-up is really adorable and hilarious for some reason. You look so excited to be working out!!
Hi Julie- I know this is off topic, but I remember your post on placenta encapsulation. I live in Davidson and would love to get more info from you on it. I’m about to have my 3rd and contemplating this for the first time.
Absolutely!! I used Wombmart (based in Charlotte) and they were wonderful!!
This leg workout kicked my butt! My legs are so sore today! Thanks for the great at home workout!!