You don’t have to have spent long around the fitness scene to have heard the apparent golden rule of the weights room: never skip leg day. On reflection, it’s a good rule.
But, if you’re short on time, working with limited equipment, or just unsure exactly where to start, leg day can seem a daunting proposition; which is precisely why we’ve come up with this low-kit, high-rep, leg day gauntlet.
This 250-rep dumbbell-only leg burner makes for the perfect low-tech lower body finisher, or quick-fire quad burner for days when time isn’t on your side.
Grab a pair of moderately weighted dumbbells or kettlebells, find some space, and after a thorough warm-up work your way through five rounds of our trouser-stretching crucible. Rest just as necessary to ensure sharp form, but keep it punchy: both your legs and your lungs should be putting in the work here.
1. Front Squat x 10
Clean your dumbbells onto the front of your shoulders (A). From here, drop into a squat, until your thighs pass parallel to the ground (B), pause here for a second before driving back up explosively and quickly repeat.
2. Goblet Squats x 15
Immediately after your final squat, drop one of your dumbbells and hold the remaining bell below your chin, close to your chest (A). Sink your hips back and descend into a squat (B). Your elbows should come in between your knees at the bottom. Drive back up, tensing your glutes at the top. Repeat.
3. Air squat x 25
Drop your remaining bell and keep wracking up those squats with just your bodyweight. Take deep breaths and find a rhythm. Stand tall (A), keep your chest up and sink your hips back, before bending your knees to drop your thighs until they are at least parallel to the floor (B). Drive back up and repeat.
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