It’s the best day of the week, Leg Day! Get ready for a lower body workout that’s sure to have your legs feeling the burn.
Everyone can reap the benefits of a strength training day devoted to the lower body. Your legs take you where you want to go, they get you from point A to point B all day long. They’re a pretty impressive part of your body, and they deserve all the love and attention you can possibly give them. They’re entitled to a strength training workout that’ll leave them wobbly, but make them stronger in the long run. And that’s what I’m here to deliver.
Your legs are the powerhouse of your body and the location of some of your largest muscles. To work those large muscles, it means you’ll need to burn a lot of calories. So whether you’re looking to lose weight, build muscle, or just get lean, this workout can help you get there. Strength training is essential to everyone, and remember, don’t ever skip leg day!
Today’s focus: Legs
Warm up: Bodyweight
30 seconds each: butt kickers, high knees, leg swings (each side), lateral leg swings (each side), air squats, and reverse lunges.
SUPERSET 1: Hex Bar and Dumbbell (Complete 4 times through)
6 deadlifts (try a hex/trap bar)
25 dumbbell calf raises
——————————
60 seconds recovery
SUPERSET 2: Dumbbell and Plyometric Box (Complete 4 times through)
8 dumbbell Bulgarian split lunges—right
8 dumbbell Bulgarian split lunges—left
16 box step-ups (8 per side)
——————————
60 seconds recovery
SUPERSET 3: Dumbbell or Kettlebell (Complete 3 times through)
10 goblet squats
25 hip raises (bodyweight)
——————————
60 seconds recovery
SET 4: Dumbbell (Complete 1 time through)
50 weighted walking lunges (try using a track or open space)
——————————
Cool down: 3–5 minutes of your choice
I hope you got your heart racing and the sweat pouring. Leg day is never easy, but it’s strength training at its finest. Your lower body is something that should never be overlooked, and that’s why we’ll have another leg workout in this series coming up soon!
Keep up the good work, and don’t forget to check out the other workouts in our series here.
Good luck and stay fit!
Becca Capell
iFit Head Trainer
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
You might also like
VennGo
Access exclusive pricing to iFIT’s top brands, only available through your VennGo program.
September 18, 2020
PerkSpot
Access exclusive pricing to iFIT’s top brands, only available through your PerkSpot program.
September 18, 2020
Dash to the Finish Challenge: End the Year Strong with iFIT
We’ve reached the final stretch in iFIT’s Finish Strong journey, a three-month commitment to staying active, motivated, and focused through the end of the year. You’ve built your consistency, and now it’s time for the grand finale: the Dash to the Finish Challenge.This month is all about pushing to the finish line while celebrating how far you’ve come. Embrace the season, whether you’re walking through the holiday markets in Germany or feeling the Jingle Bell Burn in the iFIT Studio.It’s time to finish strong!Complete the workouts from your selected Challenge level by December 31, 2025 and you’ll earn this digital reward for your Trophy Case. Here are this month’s Challenges:Treadmill and elliptical workoutsWalking and Running: Finish strong this month with walks and runs! You’ll explore the famous holiday markets in Germany with Casey Gilbert, complete holiday-themed walks and runs in the iFIT Studio with Ashley Paulson, John Peel, Richard Biglia, Jesse Corbin, Pearl Fu, and Jonnie Gale, walk across a glacier in Argentina with John Peel, and wrap things up in Nepal with Ang Tshering Lama.Join the Dash to the Finish Challenge: Walk & RunCycling WorkoutsCycling: Cycle to the finish line this month! iFIT Trainer John Wessling will lead you through an interval ride and an endurance ride alongside a dog sled team in Alaska. Then, you’ll head to Colorado with iFIT Trainer Keith Gabel to explore the Devil’s Thumb Resort. Finally, iFIT Trainer Ashley McIvor will join you in Norway for a HIIT ride and strength ride that is sure to get you in the holiday spirit.Join the Dash to the Finish Challenge: CyclingRower WorkoutsRowing: iFIT Trainers Alex Gregory and Susan Francia will take you on an epic adventure this month! Join Alex in Wales for endurance and speed rowing workouts, then head to Canada for quick but effective training with Susan, focused on HIIT, power, and endurance.Join the Dash to the Finish Challenge: RowingStrength workoutsStrength: Build strength in the iFIT Studio and in Iceland this month! Catch the incredible dynamic duos of Hannah Eden and Paulo Barreto, John Peel and Ashley Paulson, and Hannah and Ashley, and a solo workout with Shannon Cooper for fun, holiday-themed workouts. iFIT Trainer Jonnie Gale will round things out with two strength-focused workouts in the stunning backdrop of Iceland.Join the Dash to the Finish Challenge: StrengthDisclaimer: The primary purpose of this blog post is to inform and entertain. Nothing on the post constitutes or is intended to be a substitute for professional medical advice, prevention, diagnosis, or treatment. Reliance on any information provided on the blog is solely at your own risk. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, and please consult your doctor or other health care provider before making any changes to your diet, sleep methods, daily activity, or fitness routine. Do not disregard professional medical advice or delay seeking it because of information available on this blog. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.
December 1, 2025