Tuesday 14 February 2023

Workout Plan: Leg Power

Purpose: To increase leg strength, improve overall lower body muscle endurance and promote cardiovascular fitness.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 10 leg overs
  • 10 scorpion tails
  • 10 alternate lunges
  • 5 slow squats

Part A: Leg Power

Measure: Weight and Time

10 rounds:


  • 1 heavy back squat (B2H)
  • 6/6 Bulgarian split squats
  • 10 calories on any cardio machine
  • 2 lengths farmer carry


  • 12 alternate KB box step-ups
  • 10 seconds of sprinting on any cardio machine
  • 10 wall balls
  • 10 jumping lunges

Muscle Groups:

  • Leg muscles: Back squats, Bulgarian split squats, KB box step-ups, farmer carries and jumping lunges target the major muscles in the lower body, such as the quadriceps, hamstrings, glutes, and calves.
  • Core muscles: Farmer carries, wall balls and jumping lunges engage the abdominal muscles, obliques and lower back muscles for stability and core strength.
  • Cardiovascular system: The combination of cardio machine sprints, farmer carries and wall balls can help to increase overall cardiovascular fitness.

This workout plan targets leg muscles, improves overall lower body endurance and promotes cardiovascular fitness. The combination of compound and isolation exercises ensures a well-rounded workout that targets major muscle groups in the legs, while also engaging the core and promoting cardiovascular fitness. It is an ideal workout plan for individuals who are looking to build leg strength and improve their overall fitness.

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