Workout of the Week: Legs for days
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When I started vigorously exercising, I paid significant attention to working my legs. Sure, everyone idealizes a toned upper body, replete with big bulky arm muscles and chiseled abs; but my legs were always the part of my body that lacked the most definition, and I wanted to rectify that. I began alternating between an hour of interval training on the exercise bike and an eight mile trail run. Through these two rigorous workouts, my legs took shape.
Despite all this hard work, my butt was flat, minuscule and dwarfed by my upper body and lower leg muscles. Furthermore, my legs became accustomed to the motions of cycling and running, and I hit a plateau. I wanted to get glutes that would inspire the late Sir Mix-a-Lot to write a reprise of Baby got Back, and continue building strength throughout my lower body.
Squats, lunges and kettlebell swings were absolutely transformative in sculpting my glutes. I am filling out my jeans like never before, and also noticing that I have better balance and flexibility due to boosting and conditioning my lower body strength.
This kind of leg focused workout is a recent favorite of mine. I splurged on some heavy kettlebells that challenge my entire body, and make my heart race. The workout format herein is a fine way to get a bit of cardio in while focusing on building lower body strength and stability. There are two moves using the kettlebell, which get repeated for a total of five rounds. We’ll finish the workout with a bodyweight set.
Set one:
Twenty kettlebell swings
Ten kettlebell goblet squats
I go right from the swings into the squat, and take my well needed and deserved rest after both exercises are complete.
Rest for up to one minute, and repeat the set for a total of five rounds.
Set two:
Ten rocket launch push ups
Ten one pump plank squat hops
Ten two pump X-body climber burpees
Like the prior set, I go from one exercise to the next without stopping.
This bodyweight set is curated around exercises that are beneficial to the legs. For example, the rocket launch push ups combine a standard push up (or tricep push up) with a prone squat. So essentially, you’re performing a squat from the push up position, which puts extra emphasis on the lower body muscles (and it’s a great low impact way to practice the hip hinge, which is essential for so many strength training exercises). In addition to the legs, each of these movements also work the core and the upper body.
Rest for up to one minute, and repeat the set for a total of five rounds.
This concludes another “Workout of the Week” for your exercise enjoyment!
If you choose to do this routine, please let me know about your experience. And if you have any specific questions about this workout or general fitness inquiries, please reach out to me. I am always eager to hear from you!
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