This Lunge, Carry and Jump Workout Builds Strong Legs, Serious Stamina and a Solid Core
When it comes to leg day, it’s easy to get stuck in the well-worn groove of squats, leg extensions, and hamstring curls—well, maybe not 'easy.' But if you haven’t seen any lower body gains in a while, or even if you’re just sick of the sight of the squat rack, this 30-minute lower body AMRAP (as many reps as possible) could be the perfect plateau buster.
Combining quad-burning walking lunges with core-building carries and explosive heart-rate spiking box jumps, this 'compound/carry/condition' based protocol is the do-it-all leg day. But you’re going to have to work for it.
Set yourself up somewhere you can perform 15-20m of walking lunges in a straight line. Perform two lengths of lunges, carrying the weights back to the start after both lengths (i.e., 20m walking lunges, 20m carry, 20m walking lunges, 20m carry). Once your second set of carries is complete, move immediately into 10 explosive box jumps before grabbing your weights again and moving into the next round.
Your goal is to perform as many high-quality rounds as possible in 30 minutes, resting as necessary to keep your form on point and your grip sharp so that you can complete all of the lunges and carries unbroken.
If you have access to a selection of dumbbells or kettlebells, build to the heaviest weight you can manage across the 30-minute window. If you only have access to a few weights, and the farmer’s carries feel too easy, instead clean your bells into a front rack position after your lunges and perform your carries in this fashion.
Make a note of how many rounds you complete and the weights you use. Attempt to beat this score each time you repeat this workout to ensure progressive overload and coax out those fresh new leg gains.
30 minute AMRAP
A1. 2 x 20m walking lunge (build weight each set)
Standing tall holding a set of dumbbells with straight arms by your sides (A). Keeping your chest up at all times, take a long step forward 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, travelling forward with each step, for 15-20m.
A2. Farmers carry back after each 20m lunge length (or front rack carry)
With your hands still at your sides, turn around and carry your weights back to the start point to begin your second lunge length (A) Let your arms hang freely at your sides, take a deep breath into your core and begin a fast, deliberate march (B) Carry the weights back again after your second set of lunges and move into your box jumps. If your dumbbells make this carry feel too easy, clean the weights into a front rack position and perform your carries in this fashion.
A3. 10 x box jump
Drop your bells and 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, keeping the jump as explosive as possilbe on each rep.
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