The majority of lifters are doing their training in the afternoon, after they’ve finished work for the day and this can be a big problem for some, especially when they have a leg training session that day. Additionally, the gym can get crowded on that particular day, they could be tired and not motivated to train which will just make them skip the workout altogether and go home.
A lot of people postpone their leg training session, especially if it needs to be done on a Friday night after work, but they keep telling themselves they can always do in on the weekend. With the workout we present you, you won’t have to do this anymore. It’s a fun and effective workout and you can easily incorporate it into your training routine.
If you go to the gym regularly, you can do the workout there, but if you own some dumbbells you can do this workout at home too. You don’t need to have any fancy machines to do this workout. The workout consists of bodyweight exercisesmostly, so dumbbells would be a plus. Before starting it, make sure you warm yourself up with a couple of light exercises. After you finished warming up, you can get right into it:
1. Begin with a superset of several squat variations:
- The first exercise is a basic squat. Do 20 reps and if you have dumbbells feel free to use them as well.
- After finishing the squats, without a pause proceed with jump squats. Do 12 reps.
- After completing the jump squats, proceed with sumo squats. Do 15 reps.
- Afterward, without resting proceed with goblet squats. Do 20 reps.
- Repeat the circuit three times, resting 40-60 seconds between each cycle.
2. Swiss ball hamstring curl.
- Put your hills on the swiss ball, your upper back and shoulders should be resting on the floor, and your hips and your core lifted off the floor.
- Stimulate the hamstrings and start pulling the ball into your torso as far as possible and squeeze the hamstrings once you reach the peak of the range of movement.
- While keeping your hips high up, roll the ball slowly to its starting position, as well as your back.
- Do four sets of the circuit with 20 reps minimum.
3. Stair calf raise
- Prop the upper half of your feet on a stair and allow the heels a place to drop down.
- Rise and lift the heels as high as possible while contracting the calves.
- Go down again to the start position with the heels going below the stairs while using your bodyweight as a load.
- Do 5 sets of 20 reps.
Additional exercise: If you feel you’ve still got something left in the tank, you can try finishing this leg workout with a couple of sets of L-lunges. The way you do them is by first doing a front lunge, with the other leg doing a side lunge. And that is one rep. Do a minimum of 10 lunges with each leg.
And that’s it. If you are pressed for time or aren’t feeling motivated enough to go training in the gym on a leg day, feel free to use this leg workout in the comfort of your own home.