Get ready to smash this leg session! Hamstrings, quads, glutes... those dumbbells will feel a lot heavier by the end of each set with compound movements and some pulses in here too!!

For this leg day session, you will need a pair of dumbbells, a mat and a chair for Bulgarian lunges!

If you prefer to not perform Bulgarian lunges, simply perform static lunges.

If you have access to a variety of weights, you can change when suits! You may prefer x 1 heavier dumbbell or kettlebell during some squats though I will just use the x2 12.5kg combined!

The timer will be on for 1 minute per set. We will typically begin with a full range variation of the exercise for 2 sets, then onto 20/20/20 split of full range into pulse into full range. Finally pulse, full range, pulse!

Depending on the weights you have access to, you can perform with both dumbbells or drop to one (as I do in the Bulgarian lunges) however this is up to you! If you can perform with 2 dumbbells go for it!!!

SQUATS FULL RANGE
SQUATS FULL RANGE
SQUATS-PULSE -FULL RANGE
PULSE-FULL RANGE-PULSE

SUMO SQUAT FULL RANGE
SUMO SQUATS FULL RANGE
SUMO SQUATS-PULSE -FULL RANGE
SUMO PULSE-FULL RANGE-PULSE

STATIC LUNGE
STATIC LUNGE (switch)
LUNGE-PULSE-FULL RANGE
LUNGE-PULSE-FULL RANGE (switch)
PULSE- FULL RANGE-PULSE (switch)
PULSE- FULL RANGE-PULSE (switch)

BULGARIAN LUNGE
BULGARIAN LUNGE (switch)
BULGARIAN LUNGE-PULSE-FULL RANGE
BULGARIAN LUNGE-PULSE-FULL RANGE (switch)
BULGARIAN PULSE- FULL RANGE-PULSE (switch)
BULGARIAN PULSE- FULL RANGE-PULSE (switch)

ROMANIAN DEADLIFT
ROMANIAN DEADLIFT
RDL-PULSE-RDL
RDL-PULSE-RDL
PULSE-RDL-PULSE
PULSE-RDL-PULSE

STAGGERED RDL
STAGGERED RDL (switch)
STAGG RDL-PULSE-FULL RANGE
STAGG RDL-PULSE-FULL RANGE (switch)
PULSE- FULL RANGE-PULSE (switch)
PULSE- FULL RANGE-PULSE (switch)
Finisher:
1 minute each
BULGARIAN LUNGE TO RDL
BULGARIAN LUNGE TO RDL (switch)
straight into 30 seconds
SUMO HALF REPS!

No frills leg day.... your legs will work so hard!

Glutes, hamstrings and quads! Let’s smash it like we know how!!

Cx

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

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