Workout Routines

Boost your leg work: Workout 3

With a combination of leg-focused exercises and upper-body muscle-builders, this workout routine will help you develop foundational, total-body strength from the ground up.

Workout class with men and women doing kettlebell goblet squats
Cecilie_Arcurs / Getty
Cecilie_Arcurs / Getty
Duration 30
Exercises 8
Equipment Yes

Not every leg workout needs to be a pile of squats and lunges. Sometimes, you need a pile of squats and lunges and a few other exercises mixed in.

In this workout—the third in our workout program to boost your leg work—you'll shift from last workout's barbell complex back into a more traditional workout. By pairing exercises that train complementary muscle groups (or different sections of the body), you should be able to attack each set with greater intensity and shorter rest periods than a traditional bodybuilding split. Plus, the superset approach burns plenty of calories, too.

Directions

Perform the exercises marked with letters (A, B, etc.) in succession, resting as needed between sets until you've completed one set of each exercise in the series. Repeat the superset until you've done all the prescribed reps.

The finisher section of the workout is a bodyweight circuit. Do as many reps of an exercise as possible in 30 seconds, and then rest for 30 seconds. Repeat the pattern for each exercise in the circuit. Do 10 circuits total.

The Workout Program to Boost Your Leg Work Workout 3: Build muscle all over

Exercise 1.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
-- sets
Work up to a 5-rep maximum reps
As needed rest

Exercise 2A.

Dumbbell Row You'll need: Dumbbells How to
Dumbbell Row thumbnail
4 sets
8-10 reps
-- rest

Exercise 2B.

Reverse Lunge You'll need: Dumbbells How to
Reverse Lunge thumbnail
4 sets
8-10 reps
-- rest

Exercise 3A.

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
4 sets
8-10 reps
-- rest

Exercise 3B.

Inverted Row You'll need: Power Rack How to
Inverted row thumbnail
4 sets
8-10 reps
-- rest

Exercise 4A.

Dumbbell Side Bend You'll need: Dumbbells How to
Dumbbell Side Bend  thumbnail
4 sets
6 (each side) reps
-- rest

Exercise 4B.

Medicine Ball Russian Twist You'll need: Medicine Ball How to
Medicine Ball Russian Twist  thumbnail
4 sets
15-20 (each side) reps
-- rest

The Workout Program to Boost Your Leg Work Workout 3 Finisher: Fat-burning circuit (do 10 rounds)

Exercise A.

Burpee You'll need: No Equipment How to
Burpee thumbnail
-- sets
30 sec. of work reps
30 sec. rest

Exercise B.

Situp You'll need: No Equipment How to
5 CrossFit Workouts You Can Do With Only Dumbbells thumbnail
-- sets
30 sec. of work reps
30 sec. rest

Exercise C.

Jumping Jack You'll need: No Equipment How to
Jumping Jack thumbnail
-- sets
30 sec. of work reps
30 sec. rest

Exercise D.

Pushup How to
Pushup  thumbnail
-- sets
30 sec. of work reps
30 sec. rest

Exercise E.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
-- sets
30 sec. of work reps
30 sec. rest
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