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At Home Intermediate Leg Workout

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This workout might seem tough at first, but you are moving through some nice compound movements that will develop both your strength and endurance.

Squats are considered compound movements that workout not only the legs but the total body. 

Completing a round of squats off of an elevated platform or stepping back into a reverse lunge slightly increases the challenge, called proprioception, allowing the prime mover and stabilizing muscles to be further developed, giving you a great workout, and providing some nice gains. 

Check out this At Home Intermediate Leg Workout that you can complete at home or outside at a park or trail. 

Quick Stats:

  • Equipment Needed: Workout Mat or Towel
  • Workout Length: 25 minutes
  • Intensity: 3 flames
  • Est. Calories Burned: 207 Calories

Workout Summary

Warm-Up Sequence (x1)

Bird Dogs (5 per side)
High Knees (10 reps)
Glute Bridge (10 reps)

Strength Sequence (x4)

Body Weight Squat (8 reps)
Elevated Split Squats (5 per side)

Circuit Sequence (x3)

Reverse Lunges (4 per side)
Jumping Jacks (8 reps)
Bicycle Crunch (8 reps)
Wall Sit (30 seconds)

Cool Down Sequence (x1)

Jog in Place (3 minutes)
Foam Roll (2 minutes)

Exercise Instructions

Warm-Up Sequence (x1)

Bird Dogs (5 per side)

Bird Dogs

High Knees (10 reps)

High Knees

Glute Bridge (10 reps)

Glute Bridge

Strength Sequence (x4)

Body Weight Squats (8 reps)

Body Weight Squat

Elevated Split Squats (5 per side)

Elevated Split Squat

Circuit Sequence (x3)

Reverse Lunges (4 per side)

Reverse Lunge

Jumping Jacks (8 reps)

Jumping Jacks

Bicycle Crunch (8 reps)

Bicycle Crunch

Wall Sit (30 seconds)

Wall Sit

Cool Down Sequence (x1)

Jog in Place (3 minutes)

Jog in Place

Foam Roll (2 minutes)

Foam Roll

Written by the Nutriology Fitness Team

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