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.