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Intermediate Leg Strength Gym Workout

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The next phase in our Intermediate Leg Strength Gym Workout focuses on a mix of compound movements and circuit work. 

Start with a round of barbell back squats and leg presses before transitioning to a circuit of elevated lunges, leg extensions, lat pulldowns and wall sits. 

End with a cooldown on the elliptical and smooth out any tough spots with the foam roller. This is a great leg sequence to add to your workout rotation.

The order and sequence of this intermediate leg strength gym workout will keep you moving, allowing for strength gains and endurance conditioning. 

Quick Stats:

  • Equipment Needed: Gym and 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)

Barbell Back Squat (8 reps)
Leg Press (10 reps)

Circuit Sequence (x3)

Weighted Elevated Lunges (8 reps)
Leg Extensions (8 reps)
V Grip Lat Pull Downs (8 reps)
Wall Sit (30 seconds)

Cool Down Sequence (x1)

Elliptical (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)

Barbell Back Squat (8 reps)

Barbell Back Squat

Leg Press (10 reps)

Leg Press

Circuit Sequence (x3)

Weighted Elevated Lunges (8 reps)

Weighted Elevated Lunge

Leg Extensions (8 reps)

Leg Extensions

V Grip Lat Pull Downs (8 reps)

V Grip Lat Pull Downs

Wall Sit (30 seconds)

Wall Sit

Cool Down Sequence (x1)

Elliptical (3 minutes)

Elliptical

Foam Roll (2 minutes)

Foam Roll

Written by the Nutriology Fitness Team

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