Focus & Benefits: Although short in duration, this lower body strength workout is a well-rounded leg day routine for a quick training session and is also a great post-run strength training option. The routine includes unilateral work (one leg at a time), a little time under tension, and varied “rack” positions for holding your weights to increase the challenge to your core stabilization as well.
Equipment: You’ll need a range of “medium” to “moderately heavy” weights for this routine. These weights will not be your heaviest options as we are only getting 15 seconds of transition time between exercises, but they should be heavy enough to challenge you during the 30 seconds of work.
Tips & Helpful Information: Note any differences in strength and/or movement execution from one side to the next during the unilateral exercises. These observations are “feedback not judgment” and are instrumental to helping us work towards minimizing these differences (a perfect balance doesn’t exist!).
Difficulty & Modifications Eplained: This routine is rated as a level 3, because your weight selections are the primary determinant of the overall workout difficulty. However, the core strength and coordination required for the unilateral exercises could make the routine feel like a level 4. Decrease the overall difficulty of the workout by opting for lighter weight selections, decreasing your range of motion, and/or slowing the tempo between multicomponent movement patterns.
Closing Notes: Challenge yourself as much as needed/wanted! Shorter routines like such are great benchmarking sessions to track your progress but are also fun, efficient ways to move your body when you’re strapped for time.
Enjoy!
Workout
Warm-Up: 30 sec per exercise, no rest between exercises (3:00)
-Knee Hug + Hip Opener – R
-Knee Hug + Hip Opener – L
-Squat + Hip Shifts (laterally)
-SL Kickstand Twisting Deadlift + Reverse Lunge – R
-SL Kickstand Twisting Deadlift + Reverse Lunge – L
-Alt. Pistol Tap Squats
***30 sec off***
My Weights (not a recommendation, just a reference):
-(Medium to Moderately Heavy) 25 lbs. (11.3 kg) to 40 lbs. (~18 kg)
Circuit #1: 30 sec on / 15 sec off / 2 rounds (~4:15)
-SL Kickstand Deadlift + Reverse Lunge – R (1 weight – same side hand)
-SL Kickstand Deadlift + Reverse Lunge – L (1 weight – same side hand)
-Bottom Pause Front Squat (2 weights)
***Water Break #1***
Circuit #2: 30 sec on / 15 sec off / 2 rounds (~4:15)
-SL Kickstand Squat + Pistol Tap Squat – R (1 weight – same side hand)
-SL Kickstand Squat + Pistol Tap Squat – L (1 weight – same side hand)
-Racked Alt. Reverse Lunges (2 weights)
***Water Break #2***
Bodyweight Cardio Finisher: 20 sec on / no rest / 2 rounds – 20 sec off between rounds (~2:00)
-Squat Jumps (arm swing overhead)
-Quick Tempo Alt. Lateral Squats with Center Squat (stay low)
Cool-Down: approx. 30 sec per stretch (approx. 3:00)
-Quads/Hip Flexors Stretch - R
-Hamstrings/Hip Hinge Stretch – R
-Figure 4 Stretch - R
-Quads/Hip Flexors Stretch - L
-Hamstrings/Hip Hinge Stretch – L
-Figure 4 Stretch – L