High Intensity Leg Workout – Home or Gym

RoutineExerciseRepsSetsComments
A1Jump Squat and hold90 secs3Jump Squat 5 times, hold at bottom for 5 seconds and repeat for 15 reps
A2Step ups with weight90 secs3Push through lead foot, keep chest proud and lift up onto step
A3Static lunges90 secs3With or without weights
A4Snap Jumps90 secs3Hands shoulder width apart – Jumping in and out
B1Goblet Squats90 secs3Keep chest proud, holding weight close to chest
B2Bench cross over90 secs3Face a bench and step up and down with one foot stable on the bench while the other crosses over each side then switch sides. Bench should be around knee height
B33 variation Bulgarian Squats10-8-5
90 secs
310 Bulgarian Squats with weight, drop weights keeping position then pulse at Bulgarian squat position for 8, then 5 Bulgarian Squat jumps
B4High knees on platformAim for 10-15 reps on each leg in 90 secs3Chest proud, knees aim to chest

Comments: Complete each exercise until 90 seconds is up. Consecutively from A1-A4 for 3 sets. Repeat for B1-B4.

One routine is added up to 6 mins. 1 min rest between one cycle. Keep hydrated.

Booty Workout – Gym

RoutineExerciseRepsSetsComment
A1Stationary Cycle2 min3Highest intensity
A2Wall sit1 min3
BHip Thrusts with weight10-10-10310 reps – hold for 3 secs repeat
CCrab walk with band over knees243Keep butt low squat position
D1Cable kickback12 each leg3Contract glutes at the top, hold 1-2 secs then return back
D2Abduction with band above ankles15 each leg

Comments: Exercise “Routine”= Complete one exercise then the next exercise straight after. Eg. Exercise A1, then A2, then rest 30 secs.