This High-Rep, No-Kit Leg Workout Comes With a Challenging Twist

·2-min read
Photo credit: kovaciclea - Getty Images
Photo credit: kovaciclea - Getty Images

With a combination of steady grinders and dynamic jumps, this high-rep leg day doesn’t just build explosive power, but its sinister twist scorches through calories and builds serious stamina, too.

Your goal is to work your way through 100 reps of each movement, resting only as necessary to maintain good form. The catch? Start a running clock, and at beginning of each minute, starting at 0.00, stop and perform five burpees, before continuing on with your reps. Your choice is simple: pace your reps and incur a huge burpee total, or blitz your way through, attempting to hold a good clip against the onset of fatigue.

Prisoner squat x 100

Stand with your torso upright and your hands on your head (A), drop your hips back to sink into a deep squat (B). Hold for a second, before pressing through your heels to stand up, repeat.

Bodyweight Reverse Lunge x 100

Keeping your chest up at all times, take a step backward with one leg, bending your front knee until the back knee touches the ground. Stand up explosively, pause and repeat with the other leg. Complete 12 total reps.

Box jump x 100

Stand in front of a box, with your feet hip-width apart (A). Jump on top, landing with both feet as softly as possible, bending your knees slightly to absorb the impact (B). Once at the top, stand up fully by extending your knees and hips. Step backward off the box, one foot at a time. Repeat.

Burpee x 5, EVERY MINUTE

At the top of each minute immediately squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B)

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