Workout of the day
Today’s leg workout will give your lower body a thorough test. We’re hitting back squats, Bulgarian split squats, and front squats. Let’s go build those strong legs.
The workout of the day consists of:
- Back Squats: 5 sets x 5 reps at 177 lb / 80 kg
- Bulgarian Split Squats: 4 sets x 8 reps per leg, holding 2 dumbbells (35 lb / 16 kg each)
- Front Squats: 3 sets x 10 reps at 135 lb / 61 kg
Scaling
Beginner:
- Back Squats: 5 sets x 5 reps at 95 lb / 43 kg
- Bulgarian Split Squats: 4 sets x 8 reps per leg, bodyweight only
- Front Squats: 3 sets x 10 reps at 75 lb / 34 kg
Intermediate:
- Back Squats: 5 sets x 5 reps at 135 lb / 61 kg
- Bulgarian Split Squats: 4 sets x 8 reps per leg, holding 2 dumbbells (20 lb / 9 kg each)
- Front Squats: 3 sets x 10 reps at 95 lb / 43 kg
No equipment
- If no barbell: Use a pair of heavy dumbbells or kettlebells for all squat movements
- If no dumbbells: Use a loaded backpack or fill a couple of grocery bags with heavy items
Warmup
- 5 minutes of light jogging or jump rope
- Dynamic leg swings (10 each leg)
- 10 Air Squats
- 10 Walking Lunges
- Spiderman Stretch: 1 minute each side
Cooldown
- Light jog or walk for 5 minutes
- Couch Stretch: 2 minutes each leg
- Hamstring Stretch: 2 minutes each leg
- Calf Stretch: 2 minutes each leg
