Need a new and challenging routine for leg day? This workout is only 15 minutes long, but don’t be fooled — it’s seriously challenging and will sculpt your legs in no time.
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Go through the entire circuit once if you’re a beginner, twice if you’re intermediate, and three times if you’ve got eh stamina. In just 15 minutes, you’ll feel the burn.
1. Side-To-Side Squats With Weight
Try this quadriceps-targeting move with dumbbells.
- Think of it as a basic squat with a side-step on the way up.
- This isn’t a lunge, so don’t attempt a side lunge.
- Simply squat down with a weight in both hands, making sure your knees don’t extend past your toes and your back remains straight.
- Take a steps to the right and squat. Then a steps to the left and squat.
- Repeat for 30 seconds.
2. Jumping Jacks
It’s a basic cardio move but it’s also effective. You know the drill.
- Stand with your arms raised above your head and jack your feet and arms out.
- Bring them back in and together jack them back out. Repeat 30 times.
3. Straight-Leg Extension
Hold onto a countertop or barre as you keep your arms and legs straight. For an added challenge, try doing this without holding on to anything, but flexing your core to maintain balance.
- Hinging from your waist, bend until your back is flat.
- Lift your left leg in a straight line behind you, pointing your toes.
- Lift and lower your leg a few inches (do not bring it all the way back to the floor) 30 times before switching sides.
4. Dumbbell Lunges
Here’s another straightforward, but effective, move.
- Hold a weight in each hand and lunge forward with one leg, keeping the thigh that’s raised parallel to the ground.
- The leg that’s behind should nearly touch the ground, depending on your range of motion.
- Perform 12 repetitions before switching legs.
This is no one’s favourite exercise, but it certainly gets the job done.
- Start from a standing position.
- Bring your hands to the ground, then jump your feet out behind you until you’re in a push-up position.
- Do a push-up if you’re feeling adventurous and skip it otherwise.
- Jump your feet back in toward your hands and raise yourself back to a standing position, jumping straight into the air at the end of the move.
- Start with 10 and work up to 30 as you get fitter.
6. Step Ups
Use a sturdy chair, bench, or bottom step – make sure whatever you use won’t slide out underneath you as you perform the move.
- Start with your left foot on the center of the step.
- Raise your right leg above the step, bending your knee.
- Bring your right foot back to the ground.
- Repeat on the other leg. Do 20 step ups.
7. Roll Pop-Ups
- Perform a regular squat.
- From your squat position, roll onto your back and use your momentum to roll back up and jump.
- If you need to make this move easier, use your hands to push yourself.
- Repeat for 30 seconds.
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