Finding Time for Fitness in a Busy Life

Leg Day Workout

Leg Day Workout

Never Skip Leg Day

So, my absolute favorite day of the week is leg day!! Never Skip Leg Day! Since legs are the biggest muscles in the body, working them can burn the most calories! Yes! I mean, everyone wants great look legs and booty! Not only women but also men! And I know I definitely do! While going to a gym, you may see those guys who only work upper body and never legs… And man, they look ridiculous! Consequently, there a lot of memes out there that say “Never skip leg day”! And this one is my favorite!! Haha! Seriously, never skip leg day!

Photo from Know Your Meme.

First of all, after having kids, I  did not like the way my legs looked.  Seems like I had cellulite everywhere, from the back of my knees all the way to my booty. (Don’t get me wrong, I still have some cellulite although it has gone down significantly!) As a result, I did not feel comfortable in shorts. And consequently, I did not feel comfortable in a bikini!

Therefore, I knew I needed to do is work my legs! First, when I started working out, I was only doing squats and lunges. Then I came across some excellent exercises to work the legs and booty that I love! These exercises combine some squats, some lunges with some jumping and lots of other moves!

 

Leg Day Workout

This leg day workout is 2 sets of 10 exercises. You will do 45 seconds of work and have 15 seconds of rest. This workout will take you just about 20 minutes!! Yes, 20 minutes for a leg day workout! When you add a warm up and a cool down, you can be way under 30 minutes! WIN!

Don’t worry, this workout will definitely burn out your legs. While it is a quick workout, it will definitely leave those legs sore! Make sure you stretch! Stretching before and after a workout can take soreness down!!

If you need modifications for low impact, you can take out the jumps. So, instead of a squat jump, you can just do squats but go to your toes when you stand. Also instead of alternating jump lunges, you could do alternating lunges. Just do them quickly to increase your heart rate! The rest of the moves are especially apartment friendly and most of all, they are low impact! Also, if you want to up the intensity, you can add weights. You can also add tubal resistance bands to some of the moves!

 

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Step By Step

Squat Jump

  1.  First, start with feet hip width apart
  2.  Then squat down, weight in heels
  3. Pushing through your heels, jump up
  4. Land softly and low in a squat
  5.  Pushing through the heels, jump up again
  6.  Repeat

Knee Drop Squat

  1. First, start with left leg bent
  2. Then squat down keeping the left knee pointing towards the ground
  3. Pushing through the right heel, stand
  4. Repeat
  5. Next set: switch to other side

Alternating Jump Lunges

  1. First, start in lunge position with left leg forward
  2. Pushing through the left heel, jump
  3. Next switch legs in the air
  4. Land softly in a lunge with right leg forward
  5. Pushing through the right heel, jump
  6. Then land softly in a lunge with the left leg forward
  7. Repeat

Lateral Lunges

  1. First, start with feet next to each other
  2. Next, lunge your left leg directly to the left side, bending your left knee
  3. Pushing through your heel, stand up
  4. Repeat
  5. Continue on right side (next set)

Sumo Squat with Calf Raise

  1. First, start with feet in wide stance and toes pointed at a 45 degree angle
  2. Then squat down
  3. Staying in a squat, slowly lift left heel off the ground
  4. Return left heel to ground
  5. Lift right heel off ground
  6. Then return right heel down to ground
  7. Repeat

Deadlift

  1. First, start with feet hip width apart
  2. Then with chest forward and back flat, slowly hinge at waist
  3. Go down as far as you can while keeping your back flat
  4. Next raise back up and squeeze butt
  5. Repeat

Surrender Squat

  1. First start in squat position
  2. Then lower down to left knee
  3. Lower right knee down and line it up with left knee, kneeling
  4. Take left leg out in front to get ready to squat
  5. Then push through left heel and squat
  6. Repeat
  7. Next set: switch to start with the right side

Single Leg Bridge

  1. First, start on back with knees bent
  2. Then raise left leg so it is pointing straight up
  3. Place weights on right hip (skip this step if not using weights)
  4. Pushing through right heel and squeezing butt, raise hips up
  5. Then, slowly lower back down
  6. Repeat
  7. Next set: switch sides and repeat

Fire Hydrant

  1. First, start in table top position
  2. Lift left leg, keeping ankle and knee at the same level, squeeze booty
  3. Then bring left leg back down
  4. Next set: Repeat on other side

Glute Kickbacks

  1. First, start in table top position
  2. Lift left leg up slightly off the ground
  3. Kick leg back straight and lift by squeezing the booty
  4. Then Bring leg back towards the chest, keeping hips level
  5. Repeat
  6. Next set: Repeat with right leg

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Disclaimer: I am a NASM certified personal trainer. I can give advice on what workouts would be great for just about anybody. If you have any medical conditions, please check with your doctor before starting a workout routine.

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