This quick-fire leg day uses a clever rep scheme and a mash-up of dumbbell strength staples and explosive bodyweight burners. You’ll hit your legs from left to right, and front to back, whilst searing your lungs and ramping up your metabolic burn.
Beginning with the toughest movement and ramping up the reps as you progress through this killer leg gauntlet means you’ll only need one set of dumbbells. You’ll get just enough rest to keep your form tight with the weights. That's all before hitting an explosive, high-rep bodyweight finisher, sending your heart rate (and, therefore, metabolism) skyward.
Working in an EMOM (every minute, on the minute) format, you’ll perform each movement at the top of each minute, resting for the remainder of the minute before moving onto the next. After your fourth and final movement, you’ll restart from the beginning in the fifth minute. Cycle round five times for a total of 20 minutes and 350 skin-splitting reps.
Front Squat x 10
Clean a pair of dumbbells onto front of your shoulders (A). From here, drop into a front squat, until your thighs pass parallel to the ground (B), before driving back up. By this point, your grip and upper back may be tiring but don’t relax. Keeping your core tight throughout is crucial.
Dumbbell deadlift x 15
Drop your dumbbells to the ground for the next minute. Stand with your bells just outside of your feet, hinge down and grip them with a flat back and neutral spine (A). Engage your lats and stand upright, ‘pushing the ground away’ with your feet, squeezing your glutes at the top (B). Your arms should be hanging straight throughout this movement, think of them as hooks.
Reverse Lunge x 20 (TOTAL)
Hold your dumbbells with straight arms by your sides (A). 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 (B). Stand up explosively, pause and repeat with the other leg. Complete 20 total reps.
Split squat jumps x 25 (TOTAL)
For the final minute we’re dropping the weights and getting explosive. Step one foot backward and sink into a deep lunge, with your rear knee lightly touching the floor (A). Explode upward, switching legs mid-air (B) to land in a lunge position with the opposite leg forward. Repeat the movement, alternating legs each rep. Keep this one fast and gassy. There’s not weight here, so power and height is your goal.
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