Leg Burn

Warmup:

  • 15 incline walk (6 min, 2.5)
  • 2 incline shuffles (2 minutes each side, 2.0)

Glute Activation:

  • 3×20 banded clamshells (each side)
    • superset: 20 banded hip abductions
  • 3×20 weighed donkey kicks

Workout:

  • 4×15 good mornings
    • superset: banded side walk till burnout
  • 4×15 sumo deadlift
    • superset: banded side walk till burnout
  • 4×15 back lunges
    • superset: side lunges
  • 4×15 hamstring curl
  • 3×20 weighted hip thrusts

(If you do not have the bands, do not worry! do it without them, less difficult, but still effective)

Total Body Workout

60 Jumping jacks, 1 minute plank

50 Jumping jacks, 45 second plank

40 Jumping jacks, 30 second plank

Repeat x3

*1 Minute break*

12 Burpees, 1 minute side plank

10 Burpees, 45 second side plank

8 Burpees, 30 Second side plank

Repeat x2 (Switch sides when doing side planks)

This is a quick workout, but very effective. The key is to take as little break as possible. This workout will definitely break a sweat while working your entire body and saving you time. No gym needed, no excuses!