Short on Time? Smash Leg Day in 20 Minutes with This Intense Lower Body Workout
We don’t skip leg day. It’s a rule. It’s THE rule. But sometimes life gets in the way, and the idea of a 90-minute trip around the squat rack, deadlift platform and half a dozen machines is just a non-starter. That’s where this 20-minute, barbell-only, leg builder comes in.
Using just one bar, and as much weight as you can, squat for 8-10 reps. You’re going to set a countdown timer and work your way through the following lower body ‘complex' as many times as possible (with airtight form), in 20 minutes.
A complex is a series of movements performed back-to-back, like a circuit, except you use the same piece of equipment for each movement, attempting to make it through all of the moves before resting. This type of high-rep test will ensure you’re building stamina and grit, as well as muscle.
After a thorough warm-up, you’re going to begin with the toughest movement and work your way to the ‘easiest’, upping the reps as you go to keep intensity high. Rest as necessary between sets to keep your form sharp, but keep it moving — every rep counts. Record the weight you use and the total number of rounds and reps you achieve, attempting to beat your score each time you repeat this workout.
3 x Reverse Lunge (on each leg)
Clean a barbell up into a front rack position, or take it out of a rack. Stand tall and take a long step backwards with one leg, bending at the front knee until the back knee gently touches the ground. Stand up explosively, pause and repeat with the opposite leg. Alternate legs unless otherwise other stated. If you struggle with this position, secure the bar across your back/shoulders, as pictured
6 x Front Squat
Keep the barbell secure in the front rack position, lifting your elbows high to secure it. Maintain an upright torso and push your hips back, bending your knees until the crease of your hips drops below your knees. Stand back up explosively, take a breath and repeat.
9 x Romanian Deadlift
Next, drop the barbell to waist height. With a slight bend in the knees, push your hips back but keep your knees at the same angle as you slowly lower the bar towards the ground, avoiding excessive rounding of the lower back. When you feel a deep stretch in your hamstrings, pause and lift back to the starting position. Repeat.
12 x Deadlift
Finally lower your bar all of the way to the ground, getting your hips low. Take a deep breath, create tension throughout your entire body and push the ground away with your feet, avoiding your hips shooting up too early and standing upright. Your arms should be hanging straight throughout this movement, you don’t want to ‘pull’ on the bar, think of them as ‘hooks’. Avoid excessive rounding of the lower back throughout
More workouts like this
You Might Also Like
