Habitude Fitness

Try it Thursday: Your Strong and Lean Leg Routine!

Focusing on the lower body is one of my favorite things to do during a workout. The best way to work the legs is to push them hard (intensity!), do a variety of different moves from all different angles, and work them often! Men should use heavier weights to gain mass, while women should focus on high reps to get lean. Run hills, jump on a park bench, take the stairs, lift weights at the gym, or get creative while the kids are napping…make training your legs a top priority for ultimate strength, metabolism, athleticism, and self-confidence!

Here we go legs!

Here we go legs!

The Ultimate Strong and Lean Leg Routine: Perform 10 reps of each exercise and set a timer for 15 minutes. See how many rounds of this circuit you can get done within the 15 minute time frame! 10 of each then back to the top and all the way through again, and again, and again! You can do 15 minutes of…anything!
1. Squat Jumps
2. Lateral Side Lunges
3. Curtsy Lunges
4. Deadlifts
5. Reverse Lunges

1. Squat Jumps:

Start in a low squat, legs and feet hip distance apart, reach hands down as close to the ground as possible.

Start in a low squat, legs and feet hip distance apart, reach hands down as close to the ground as possible.

Evenly pushing off both feet jump straight up into the air! Land back int he low squat and continue this high intensity movement for all 10 reps!

Evenly pushing off both feet jump straight up into the air! Land back in the low squat and continue this high intensity movement for all 10 reps!

Thanks to my two South African friends that I have trained here in the UK for over 3 months now at 6 a.m.! They are truly dedicated!

Thanks to my two South African friends (Tanya and Carla) that I have trained here in the UK for over 3 months now at 6 a.m.! They are truly dedicated!

2. Lateral Side Lunge:

Start in a standing position take a lateral side step bending at the knee, and straightening the opposite leg. Push off the leg where the bent knee is and come back to standing. Continue alternating sides for all 10 reps! Thanks Liz! Looking great!

Start in a standing position. Take a lateral side step bending at the knee, and straightening the opposite leg. Push off the leg where the bent knee is and come back to standing. Continue alternating sides for all 10 reps! Thanks Liz! Looking great!

3.  Curtsy Lunge:

Start with legs and feet shoulder width apart. With most of the weight in the left leg, take a step back with your right leg, crossing it behind the left leg (as if you were going to do a "curtsy").

Start with legs and feet shoulder-width apart. With most of the weight in the left leg, take a step back with your right leg, crossing it behind the left leg (as if you were going to do a “curtsy”).

Slowly bend your knees and lower your body straight down, trying to get your front thigh parallel to the ground, and both knees close to 90 degrees.

Slowly bend your knees and lower your body straight down, trying to get your front thigh parallel to the ground, and both knees close to 90 degrees.

Come back to start and alternate on the other leg for all 10 reps!

Come back to start and alternate on the other leg for all 10 reps!

Thanks Meagan! Love the shorts!

Thanks, Meagan! Love the shorts!

4. Deadlifts:

Stand with legs and feet hip distance part. (If your hamstrings are tight, squat to grab your weights or bar.)

Stand with legs and feet hip distance apart. (If your hamstrings are tight, squat to grab your weights or bar.)

Bend forward, bowing at the hips, while keeping the back straight. Return to your upright position (add a little squeeze of the glutes when you get there!;) and continue for all 10 reps!

Bend forward, bowing at the hips, while keeping the back straight. Return to your upright position (add a little squeeze of the glutes when you get there!;) and continue for all 10 reps!

Thanks Marsha for doing this after a grueling hour spin session! I love your legs too!

Thanks Marsha for doing this after a grueling hour spin session! I love your legs too!

5. Reverse Lunges:

Start in a standing position, feet and legs shoulder width apart, take a big step backwards with your left foot. Bend your right knee to form a 90 degree angle between your thigh and calf, while lowering your left knee toward the floor. Push yourself upward with your thigh muscles and return back to the starting position. Alternate to the other leg and continue for all 10 reps! Thanks Nikki! Looking strong, keep up the good work!

Start in a standing position, feet and legs shoulder width apart, take a big step backward with your left foot. Bend your right knee to form a 90-degree angle between your thigh and calf while lowering your left knee toward the floor. Push yourself upward with your thigh muscles and return back to the starting position. Alternate to the other leg and continue for all 10 reps!
Thanks, Nikki! Looking strong, keep up the good work!

I know that we have women demonstrating these moves, but that is simply because we are the ones who tend to have the harder time loving our bodies. So guys, this is a tough circuit and I challenge you to do it as well, and forward this post onto your wives, daughters, and all the women in your life!

Thanks Jamie for starting a movement! #ilovemylegs!

Thanks Jamie for starting a movement! #ilovemylegs!

Your Trainer,
Cassie

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