The Toughest Leg Workout Without Heavy Weights

The Toughest Leg Workout Without Heavy Weights

​This workout gives a whole new meaning to leg day

I used to think that no leg day was complete without using heavy weights or machines. That is until I tried this Kamikaze mission of a workout.

Because this routine is so challenging, there is a beginner and advanced version. The beginner version has you perform all 4 moves back to back, but you alternate between sides each set to mitigate the fatigue. The advanced version has you do all 4 moves on one side first before switching, and will change your life.

Beginner

Directions: Alternate between 50 seconds of work 10 seconds of rest for each move in the following circuit.

1a. Single-leg shoulders-elevated hip thrust, left then right leg

1b. Single-leg feet-elevated hip thrust, left then right leg

1c. Bulgarian hip hinge, left then right leg

1d. Bulgarian split squat, left then right leg

That’s 1 round. Do 2 to 3 rounds, resting 1 to 2 minutes between rounds.

Advanced

Left Leg Circuit

Directions: Perform each move for a minute with little to no rest between moves.

1a. Single-leg shoulders-elevated hip thrust

1b.Single-leg feet-elevated hip thrust

1c. Bulgarian hip hinge

1d. Bulgarian split squat

Rest 1 to 2 minutes and move to the other side.

Right Leg Circuit

Directions: Perform each move for a minute with little to no rest between moves:

2a. Single-leg shoulders-elevated hip thrust

2b. Single-leg feet-elevated hip thrust

2c. Bulgarian hip hinge

2d. Bulgarian split squat

That’s 1 round. Rest 1 to 2 minutes and return to the starting side. Do 2 to 3 rounds/side.

Sitting

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