Strength

35-Minute Leg Day

35-Minute Leg Day — a intermediate strength session (35 min) for strength. Equipment: dumbbells. Train at home, in the gym or outdoors.

Strengthintermediate35 minDumbbellsGym~280 kcal

Workout Overview

35-Minute Leg Day — a intermediate strength session (35 min) for strength. Equipment: dumbbells. Train at home, in the gym or outdoors.

high intensity~280 kcal

Warm Up

Light squats + hip openers60s

The Workout

1
Front Squat
quads, core4 sets8rest 1.5 min
2
Romanian Deadlift
hamstrings, glutes4 sets10rest 1.5 min
3
Bulgarian Split Squat
quads, glutes3 sets8 per legrest 1.25 min
4
Hip Thrust
glutes, hamstrings3 sets12rest 1.25 min
5
Calf Raise
calves3 sets15rest 0.75 min

Cooldown

Quad and hip stretch60s

How to Follow This Workout

1
Warm up for 2-3 minutes — move through the warm-up moves at an easy pace.
2
Complete the exercises in order. Follow the sets, reps and rest shown — quality reps over speed.
3
Finish with the cooldown to bring your heart rate down and start recovery.

Warm up thoroughly before heavy squats.
Push the hips forward on the RDL top.

How to Progress

1.Add load weekly in small steps.
2.Progress to walking lunges with weight.

Common Mistakes

Rounded back on RDLs.
Partial squats.

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Movements

Exercises in This Workout

Athlete performing a dynamic strength pose

Legsintermediate

Front Squat

Athlete performing a deadlift with a barbell

Legsintermediate

Romanian Deadlift

HamstringsGlutes

Athlete training legs with a squat movement

Legsintermediate

Bulgarian Split Squat

Person training glutes with a hip movement

Glutesintermediate

Hip Thrust

GlutesHamstrings

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