Power Leg Day Workout

Power Leg Day Workout

Some people love Leg Day. They love loading the bar and squatting until they feel like they’re about to pass out, and then squatting some more.

But if you’re like me, you are not one of those people. I mean, don’t get me wrong, I know that working out the lower body is just as important, if not more so, than hitting chest, back, or shoulders … but that doesn’t mean I enjoy it.

However, today in the gym I devised a leg workout that was not only tolerable but also pretty fun. So, if you're looking for a little fitness inspiration for a quick but definitely challenging lower body workout, try this:

ExerciseSetsRepsRest
Barbell Back Squats55ss
Box Jump552 min.
Kettlebell Goblet Squat310ss
Kettle bell Goblet Step-up3102 min.
  • After a thorough warm-up begin the workout by loading a relatively lightweight (25-35% 1RM) onto a bar in the squat rack.
  • Pull over a plyo box that is a challenging height, but not the max height that you could jump onto; now you’re set up.
  • Complete 5 squat reps with perfect form, then upon racking the weight complete 5 reps of box jumps. That’s one set.
  • Rest 2 min then load a slightly heavier weight onto the squat bar and complete the sequence again.
  • Repeat for 5 total super-sets. For increased intensity, experienced lifters can try using a pair of light dumbbells during the box jumps.
  • Next, grab a moderately heavy kettlebell and a shorter plyo box.
  • Hold the kettlebell up at the top of your chest with your hands inverted and elbows pointing straight out to each side.
  • Keeping your back flat, chest up, and head straight, perform 5 reps of goblet squats. One of the great advantages of goblet squats is that they force you to work on your lower back strength as you try to keep correct form.
  • Once you finish the squats, keep the kettlebell in the goblet position and perform 5 step ups on the plyo box with each leg.
  • Perform all 3 supersets using the same weight.

This workout is meant to be a quick hitting, change of pace workout that forces you to work on your posture while still helping you to achieve an excellent power workout. This isn’t a workout that you would complete every week, and it is mean to be performed by experienced lifters.

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Matthew Johnson is a fitness writer, personal trainer, strength coach, as well as a former gym owner. Matthew holds an MBA from The University of Memphis and a Master’s in Exercise Science from Middle Tennessee State University. Matthew has also earned the Certified Strength and Conditioning Specialist credential from the NSCA. Matthew recently published his first book, 300 30 Minute Workouts for Busy People, and lives in Memphis, TN with his wife, Anna, and their dog Henderson, and cat, Sox.

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