LEG DAY

Leg Day Workout

Structure:

    •    3 rounds

    •    60 seconds per move, performed sequentially with no rest between exercises

    •    90 seconds of walking march or active recovery between rounds

Optional Finisher:

    •    1-minute all-out effort of your favorite or least favorite move, alternating between them for 2 minutes

🔥 Warm-up (Optional)

    •    3–5 minutes light cardio (march, jog in place, jumping jacks)

    •    Dynamic stretches (leg swings, hip circles, walking lunges)

Main Circuit

    1.    Squat to Calf Raise — Perform a deep squat, then rise up onto your toes at the top. Builds strength + balance.

    2.    Split Squat (Static Lunge) — Hold lunge position, pulse at the bottom, switch legs after 30 seconds.

    3.    Glute Bridge March — Lift hips, then alternate bringing knees toward chest while keeping hips elevated.

    4.    Side Step Squats (Band optional) — Step wide to one side into a squat, then step back to center. Alternate sides.

    5.    Bulgarian Split Squat (Chair/Bench) — One foot elevated behind you, squat with front leg for 30 seconds per side.

    6.    Hamstring Walkouts — From a glute bridge, slowly “walk” your heels out and back in while keeping hips lifted.

Burner (Choose Your Preference)

    •    Squat Jumps

    •    Wall Sit with Pulses

    •    Side-to-Side Skater Jumps

Notes

    •    Focus on form over speed—slow, controlled movement = better results.

    •    Modify jumps for low-impact versions if needed.

    •    Cool down + stretch (hamstrings, quads, glutes, hips) for recovery.