Wednesday 12 April 2023

Workout Plan: Leg Day

Purpose: To build and strengthen leg muscles, improve lower body strength and endurance.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 2 walk outs
  • 3/3 hip openers
  • 10 seated side to side
  • 10 alt lunges
  • 10 calf raises

Part A: Legs

Measure: Weight

2 x E2MOM x 6


  • 8 back squats at 80% of 15RM
  • 8/8 Bulgarian split squats
  • 20 toe taps


  • 5 tempo goblet squats
  • 12 rower hamstring curls
  • 20 skater jumps

Part B: Pluto

Measure: Rounds


  • 200m run
  • 15 full KB swings

Muscle Groups:

  • Legs: Back squats, Bulgarian split squats, goblet squats, rower hamstring curls, and skater jumps target major muscle groups in the legs, including the quadriceps, hamstrings, glutes, and calves.
  • Core: The exercises in Part A and B engage the core muscles for stability and balance during the movements.
  • Cardiovascular: The 200m run elevates the heart rate, improving cardiovascular endurance.

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

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