Workout Routines

Boost your leg work: Workout 4

Build up your total-body strength with this no-nonsense routine.

Man Lifting Weights
Hero Images / Getty
Hero Images / Getty
Duration 45
Exercises 8
Equipment Yes

You want to get stronger all over? You can't go wrong with this workout.

The fourth and final routine in our four-day workout program to boost your leg work, this workout packs lots of powerhouse compound exercises into a relatively short amount of time. All your prime movers—legs, hips, chest, back, shoulders, and arms—will be put to the test. And to finish off any fat that survived those muscle-building exercises, you'll face down a 10-round bodyweight circuit at the end.

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 4: Build up your total-body strength

Exercise 1.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
-- sets
Work up to a 3-rep maximum reps
As needed rest

Exercise 2A.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
4 sets
8-10 reps
-- rest

Exercise 2B.

Single-leg hip thrust You'll need: Bench How to
Single-leg hip thrust thumbnail
4 sets
15-20 reps
-- rest

Exercise 3A.

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

Exercise 3B.

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

Exercise 3C.

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

Exercise 4A.

Kneeling Cable Crunch You'll need: Adjustable Cable Machine How to
Kneeling Cable Crunch thumbnail
4 sets
15-20 reps
-- rest

Exercise 4B.

Horizontal Cable Woodchop You'll need: Cable Machine How to
Horizontal Cable Woodchop thumbnail
4 sets
15-20 reps
-- rest

The Workout Program to Boost Your Leg Work Workout 4 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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