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13 Leg-workout Combinations that you can try at home


lean legs

1) Squat Workout.


Exercise Volume ( per exercise ) Rest.

  • Jump Squats 3 sets of 25 reps 60-sec.
  • Side Lunges 3 sets of 25 reps 60 sec.
  • Single-Leg Glute Bridge 3 sets of 25 reps 60 sec.

Workout 1 utilizes the squat and squatting variations in order to develop the strength and function of the quadriceps, glutes, hamstrings, calves, and core.


2) Posterior Workout.


Exercise Volume ( per exercise ) Rest.

  • Hip Thrusts 3 sets of 20 reps 60 sec.
  • Side Lunges 3 sets of 20 reps 60 sec.
  • Heel Kicks 3 sets of 20 reps 60 sec.
  • Single-Leg Glute Bridge 3 sets of 20 reps 60 sec.

The posterior workout focuses on exercises that recruit posterior chain muscles such as the glutes, hamstrings, and calves. This workout follows the same structure as the squatting workout.


3) Lunge Workout.


Exercise Volume ( per exercise ) Rest.

  • Jump Squats 3 sets of 20 reps 60 sec.
  • Side Lunges 3 sets of 20 reps 60 sec.
  • Reverse Lunge 3 sets of 20 reps 60 sec.
  • Curtsy Lunge 3 sets of 20 reps 60 sec. 
  • Reverse Lunge with Knee Lift 3 sets of 20 reps 60 sec.

As with the previous two, the lunge workout uses three lunging variations to challenge the muscles of the legs and simultaneously develop proprioceptive abilities such as balance and coordination.


4) Comprehensive Leg Workout.


Exercise Volume ( per exercise ) Rest.

  • Jump Squats 3 sets of 25 reps 60 sec.
  • Side Lunges 3 sets of 25 reps 60 sec.
  • Reverse Lunge 3 sets of 25 reps 60 sec.
  • Hip Thrusts 3 sets of 25 reps 60 sec.

Workout 4 takes one squatting exercise, one posterior exercise, and one lunging exercise to comprehensively work the muscles of the legs. Volume has been increased through an additional set and a higher number of reps to increase the challenge of this workout.


5) Plyometric Workout.

Exercise Volume ( per exercise ) Rest.

  • Jump Squats 3 sets of 15 reps 60 sec.
  • Side Lunges 3 sets of 15 reps 60 sec.
  • Reverse Lunge 3 sets of 15 reps 60 sec.
  • High Knee Toe Taps 3 sets of 15 reps 60 sec.

Plyometric exercises are often used to develop athleticism, strength, and power. The three chosen exercises should be performed in a plyometric fashion. To effectively perform these exercises, look to generate as much speed and power with each and every rep.


6) Unilateral Workout.


Exercise Volume ( per exercise ) Rest

  • Jump Squats 3 sets of 15 reps 60 sec.
  • Side Lunges 3 sets of 15 reps 60 sec.
  • Side Leg Raise 3 sets of 15 reps 60 sec.
  • Single-Leg Glute Bridge 3 sets of 15 reps 60 sec.

There is a great benefit to be found in developing single-leg strength. Not only will unilateral exercise rapidly build strength, but it also helps to even out any imbalances that exist between the right and left leg.


7) As Many Reps As Possible.


Exercise Volume ( per exercise ) Rest

  • Squats 60 sec 60 sec.
  • Jump Squats 60 sec 60 sec.
  • Curtsy Lunge 60 sec 60 sec.
  • Side Leg Raise 60 sec 60 sec.
  • High Knee Toe Taps 60 sec 60 sec.

There is no denying that the AMRAP workout is a challenge regardless of your level of fitness. As the name suggests, the goal is to complete as many reps as possible in a 60-second period.

8) Circuit Workout 1.


Exercise Volume ( per exercise ) Rest.

  • Jump Squats 3 sets of 15 reps 60 sec.
  • Side Lunges 3 sets of 15 reps 60 sec.
  • Curtsy Lunge 3 sets of 15 reps 60 sec.
  • Side Leg Raise 3 sets of 15 reps 60 sec.
  • Single-Leg Glute Bridge 3 sets of 15 reps 60 sec.

Circuit training is an excellent method of training for improving all-round conditioning and specifically develops muscular strength and endurance. Simply run through exercises one to four and complete as many sets as you desire.

9) Circuit Workout 2.


Exercise Volume ( per exercise ) Rest.

  • Side Lunges 3 sets of 20 reps 60 sec.
  • High Knee Toe Taps 3 sets of 20 reps 60 sec.
  • Reverse Lunge with Knee Lift 3 sets of 30 reps 60 sec.
  • Heel Kicks 3 sets of 20 reps 60 sec.
  • Side Leg Raises 3 sets of 20 reps 60 sec.

Circuit workout 2 is slightly more challenging as the duration of exercise is increased from 30 seconds to 45 seconds. While the rest period is increased, the total work-to-rest ratio is decreased which consequently increases the overall challenge of the workout.

10) Superset Workout 1.


Exercise Volume ( per exercise ) Rest

  • Squats 3 sets of 15 reps 60 sec.
  • Jump Squats 3 sets of 15 reps 60 sec.
  • Hip Thrust 3 sets of 15 reps 60 sec.
  • Curtsy Lunge 3 sets of 15 reps 60 sec.
  • Side Leg Raise 3 sets of 15 reps 60 sec.
  • Single-Leg Glute Bridge 3 sets of 15 reps 60 sec.

Supersets are simply two exercises back-to-back without any rest. For superset workout 1, complete 10 reps of both exercises A and B before resting for 90 seconds. Repeat this process for all three supersets.

11) Superset Workout 2.


Exercise Volume ( per exercise ) Rest

  • Jump Squats 3 sets of 15 reps 60 sec.
  • Single-Leg Glute Bridge 3 sets of 15 reps 60 sec.
  • High Knee Toe Taps 3 sets of 15 reps 60 sec.
  • Heel Kicks 3 sets of 15 reps 60 sec.
  • Side Lunges 3 sets of 15 reps 60 sec. 
  • Hip Thrusts 3 sets of 15 reps 60 sec.

As with the circuit workouts, the second superset workout is slightly more demanding than the first. An additional set and a greater number of reps are performed with workout 2 in order to increase the intensity.

12) Tri-set Workout 1.


Exercise Volume ( per exercise ) Rest

  • Squats 3 sets of 15 reps 60 sec.
  • Hip Thrust 3 sets of 15 reps 60-sec.
  • Curtsy Lunge 3 sets of 15 reps 60 sec.
  • Side Leg Raise 3 sets of 15 reps 60 sec.
  • Single-Leg Glute Bridge 3 sets of 15 reps 60 sec.

In a similar vein to the supersets, tri-sets involve performing three exercises back-to-back with no rest between exercises. Only once all three exercises have been completed can you take a 90-second rest. The same principle should be applied to the second set of three exercises.

13) Tri-set Workout 2.


Exercise Volume ( per exercise ) Rest

  • Side Lunges 3 sets of 20 reps 60 sec.
  • High Knee Toe Taps 3 sets of 20 reps 60 sec.
  • Reverse Lunge with Knee Lift 3 sets of 20 reps 60 sec.
  • Heel Kicks 3 sets of 20 reps 60 sec.
  • Squat Jumps 3 sets of 20 reps 60 sec.

The final workout is an advancement on workout 12. In this instance, both the volume and rest periods have been manipulated in order to increase the demand placed on the body. As a result of this, strength levels will increase and a large number of calories will be burned.

1 Comments

  1. I just love this exercise and I always follow ur training

    ReplyDelete