‘Leg day may be synonymous with heavy squats, deadlifts and leg presses every 20kg plate in the gym (much to the chagrin of your fellow members), but gym-less isn’t a free pass to skip leg day.
This bodyweight burner, which can be performed anywhere from a park to your lounge to a hotel room, is designed to fire your legs with a big jolt, hitting them from all angles, before throwing an extra stinger in your heart and lungs. After all, what good is a big set of wheels without a decent motor to keep them running?
Work your way through six to 10 laps of the next circuit (depending on your time constraints, experience, and how much sadist you are), resting only as needed to keep your form from falling apart completely. Focus on your form, stance and position throughout – just because we don’t use weights doesn’t mean we can get sloppy with the reps.
1. Reverse Lunge x 10 (each leg/20 total)
stand upright (A). Always keep your chest up, step back with one leg, bend your front knee until the back knee touches the floor (B). Explosively stand up, pause and repeat with the other leg. Keep a strong stance throughout.
2. Forward lunge x 10 (each leg/20 total)
After your last reverse lunge, switch directions (A). Keeping your chest up, take a step forward with one leg, bend the knee until the back knee touches the floor (B). Explosively stand up, pause and repeat with the other leg. Don’t hang around, keeping a strong upper body is just as important as what’s happening below the waist here.
3. Air squat x 10
Now you are completely logged out, take a deep breath and regain your composure (A). Keep your chest up and your hips back, before bending your knees to lower your thighs until they are at least parallel to the floor (B). Think of your breathing here, inhale on one rep, exhale on the next rep to find a rhythm.
4. Burpee x 10
After your last squat, lower down and place both hands on the floor between your feet. Jump your feet back into the top of a pushup and lower your chest toward the floor (A). Straighten your arms and jump your feet forward before jumping in the air with hands on head (B).
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