This workout is one of my favorites because the strength pieces combine exercises that not only will help strengthen and sculpt your legs, but they also have mobility and balance pieces to them that cause your core and deep stabilizer muscles to work harder and as a result you have an increase in overall strength.
30 Ground Plate to OH 25/45# 25 Alt Med Ball Stepups
25 Goblet Squats 25/45# (same as plate)
20 Alt Med Ball Stepups
20 Alt Pistols (can use a chair/bench to sit down and stand up work up to pistols)
15 Alt Med Ball Stepups
15 Lunge Jumps
10 Alt Med Ball Stepups
10/12 Cal Bike (or 12/15 Cal Row or 200m run)
Here's a video with more detailed instructions along with showing you how to perform each exercise properly and any modifications: Functional Strength & Fat Loss Leg Workout
- Strength A: 4 x 16 Walking KB Front Rack Lunges (8 down and 8 back). Brace core and keep chest/elbows up. Rest 1:00 between sets.
- Strength B: 3 x 8 each side Cossack Squat with Hip Rotation
- Conditioning For Time As Quickly As Possible (Complete all the reps of one exercise before moving on to the next reps/exercise):
30 Ground Plate to OH 25/45# 25 Alt Med Ball Stepups
25 Goblet Squats 25/45# (same as plate)
20 Alt Med Ball Stepups
20 Alt Pistols (can use a chair/bench to sit down and stand up work up to pistols)
15 Alt Med Ball Stepups
15 Lunge Jumps
10 Alt Med Ball Stepups
10/12 Cal Bike (or 12/15 Cal Row or 200m run)
Here's a video with more detailed instructions along with showing you how to perform each exercise properly and any modifications: Functional Strength & Fat Loss Leg Workout