Welcome to the Brutal and Effective 15 min Leg Workout.
We all have sometimes these days when you absolutely have no motivation to do our workout.
Even the thought of warming up is already too much.
This workout is for these kinds of days, you can even do it without a warm-up but I will always encourage you to warm up before your training.
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Warm-Up
Before we start, I want to remind you to never skip your warm-up!
It’s just as important as your actual workout.
Just to give you a few important facts on why you should warm up:
- Increases blood flow
- Reduces the chance of injury
- Increases range of motion
- Improves performance
I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)
If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
Brutal and Effective 15 min Leg Workout
For time:
400 x Lunges
Every min – do 3 hand-release push-ups.
(click on the links for movement demonstration)
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How to approach it?
The workout is pretty straightforward but has a little twist in it with the hand-release push-ups that you have to do at the beginning of every minute.
This will force you to treat this workout as an EMOM (every minute on the minute).
Use the first minute of the workout as a baseline and see how many lunges you are able to perform in around 50 seconds before you slowly move to the hand-release push-ups.
Take that number of reps for the lunges and try to maintain it for the rest of the session until you reach 400 reps.
If you cannot maintain the number of reps stay flexible and reduce them until you are recovered.
Don’t let your ego get in the way.
The purpose is to get a good quality workout in.
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How to scale it?
Before scaling the movement, always reduce the number of reps first if it’s too much volume for you.
In case you need to adjust the movement because of for example an injury, this is what I would suggest to you:
- Lunges: a good alternative is the bodyweight split squat which gives you a little more stability and reduces the dynamic
- Hand-Release Push-Ups: a good alternative would be either the regular push-up or the knee push-up
(click on the links for movement demonstration)
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Cooldown
After an intense workout like that make sure to have a proper cool-down to avoid injuries & give your body time to recover:
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