The Ultimate Leg Work-out


Advanced Level of Difficulty (60+ minute workout)

The ultimate leg work-out is an intermediate work-out that focuses on the muscles of the legs and core. This is an excellent work-out for those looking to gain strength and put on some lean muscle mass.

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Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a male doing Barbell Squats Exercise

Barbell Squats

Barbell squats are one of the best exercises you can do and should be included in every strength program.

Do 10 reps - Do this 4 times before moving on.
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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Repeat this circuit 3 times.

Picture of a male doing Dumbbell Step-Ups Exercise

Dumbbell Step-Ups

The dumbbell step-up is a beginner lower body exercise. This is an excellent compound exercise that targets the quads and buttocks.

Do 10 reps on each side
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Picture of a male doing Jump Ups on Bench with Medicine Ball Exercise

Jump Ups on Bench with Medicine Ball

This is an intermediate plyometric exercise that uses the medicine ball to add weighted resistance. This exercises helps increase coordination, explosive power and speed.

Do 15 reps
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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Step Overs on Bench Exercise

Step Overs on Bench

The step overs on the bench are a beginner exercise that really target the quadriceps and muscles of the outside of the hip. This exercise is excellent for toning the hips and building strength in the legs.

Do 15 reps on each side
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Picture of a female doing Stability Ball Hamstring Curls Exercise

Stability Ball Hamstring Curls

This hamstring curl exercise uses the stability ball. Hamstring curls improve balance and stability.

Do 15 reps
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Picture of a female doing Side Plank Leg Raise Exercise

Side Plank Leg Raise

This is a challenging core exercise that targets the obliques and glutes.

Do 10 reps on each side
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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a female doing Single Leg Glute Bridge on Bench Exercise

Single Leg Glute Bridge on Bench

The single leg glute bridge on the bench is a challenging intermediate lower body exercise. This exercise really targets the glutes when only a single leg is used because the muscle becomes totally isolated.

Do 10 reps on each side
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Picture of a female doing Abdominal V-Ups Exercise

Abdominal V-Ups

The abdominal v-up exercise is an intermediate core conditioning exercise that targets the abs.

Do 20 reps
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Picture of a female doing Push Up Plank w/ Stability Ball Exercise

Push Up Plank w/ Stability Ball

The push up plank on the stability ball is an intermediate core exercise. This exercise requires a great deal of strength and coordinattion in order to be done safely and properly.

Do this for 1 minute
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