Tuesday 28 February 2023

Workout Plan: Leg Day

Purpose: To build and strengthen leg muscles, improve cardiovascular endurance and overall fitness.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 10 seated side to side
  • 10 leg overs
  • 10 alternating lunges
  • 10 calf raises
  • 5 slow squats

Part A: Legs Day

Measure: Weight

2 x 13min AMRAPs:


  • 6 alternating back rack lunges (build to heavy)
  • 8 sprinter squats (plyometric exercise targeting leg muscles)
  • 200m run


  • 8 weighted jumping squats
  • 15 rower hammy curls (hamstring exercise on rowing machine)
  • 20 Russian twists (core exercise)

Part B: Repeats

Measure: Time (Speed)

  • 4 x 600m run
  • Rest 1 minute after each run.

Muscle Groups:

  • Leg muscles: Back rack lunges, sprinter squats, weighted jumping squats, rower hammy curls, and running target the major muscles in the legs, such as the quadriceps, hamstrings, glutes, and calves.
  • Core muscles: Russian twists engage the abdominal muscles and obliques for stability and core strength.
  • Cardiovascular endurance: The 200m run and rower hammy curls help improve cardiovascular endurance.

This workout plan targets leg muscles, improves cardiovascular endurance, and increases overall fitness. The combination of strength and plyometric exercises ensures a well-rounded workout that targets major muscle groups in the legs and engages the core muscles. It is an ideal workout plan for individuals who are looking to build strength in their leg muscles and improve their overall fitness.

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