The legs workout

  • Overview
Fitness Workouts
Sara Nankivell Sara Nankivell Senior Programme Manager
Want strong, lean legs? Look no further. Build strength and tone with this leg-focused superset workout.

How to perform the exercises

Steps

Warm-up

  • Squat (30 seconds)
  • Reverse lunge reach back (30 seconds)
  • Wide hands pushup (30 seconds)
  • Mountain climbers (30 seconds)
  • Walking high knees (30 seconds)
  • Repeat the full list once

Main workout (supersets)

All exercises in this workout are supersets. Complete exercise a) followed by exercise b) with no rest inbetween the exercises. Rest for 20 to 30 seconds inbetween each superset and repeat.

a) Reverse lunge (12 reps)
b) Box jumps (12 reps)
Repeat 4 times

a) Kettlebell squat (12 reps)
b) Jumping lunge (12 reps)
Repeat 4 times

a) Squat (12 reps)
b) Lateral plyo squat (12 reps)
Repeat 4 times

Cooldown

  • Jog (5 mins)
  • Thoracic Rotation (30 secs)
  • Cat camel (30 secs)
  • Hamstring stretch (30 secs each side)
  • Lying glute stretch (30 secs each side)
  • Side Hip and Quad Stretch (30 secs each side)
  • Straight-leg Calf Stretch (30 secs each side)
  • Standing IT Band Stretch (30 secs)

Last updated Tuesday 25 May 2021

First published on Wednesday 14 October 2015

Fitness Workouts