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Express Leg Workout

Short on time but still want to feel the burn? This quick and powerful lower-body blast targets glutes, quads, hamstrings, and core in under 45 minutes ⏱️. From hip thrusts to kettlebell swings, every move is designed to sculpt, strengthen, and sweat 💦. Perfect for busy days when you want serious results without the fluff! 🍑🏋️‍♀️

Jumping Kettle Bell Swings

  • Sets/Reps: 3 sets of 15 reps

  • Pro Tip: Use your hips — not your arms — to generate momentum, and land softly to protect your joints. Keep your core tight and the movement explosive but controlled.

Seated Leg Press

  • Sets/Reps: 3 sets of 12–15 reps
     

  • Pro Tip: Adjust your foot placement to target different parts of the legs — higher for glutes/hamstrings, lower for quads. Avoid locking out your knees at the top of the press.

Weighted Hip Thrusts

  • Sets/Reps: 4 sets of 10 reps
     

  • Pro Tip: Tuck your chin, keep your core engaged, and squeeze your glutes hard at the top — don’t hyperextend your lower back. Use a controlled tempo for maximum glute activation.

Barbell Squats 

  • Sets/Reps: 4 sets of 6–8 reps
     

  • Pro Tip: Drive through your heels, keep your chest up, and push your knees out to prevent inward collapse. Use a weight that challenges you without compromising form.

Reverse Hack Squats

  • Sets/Reps: 4 sets of 10 reps

  • Pro Tip: Keep your feet positioned slightly higher on the platform to emphasize the glutes and hamstrings. Avoid locking your knees at the top of the movement.

Hanging Leg Raises

  • Sets/Reps: 3 sets of 10–12 reps
     

  • Pro Tip: Keep your core tight and avoid swinging — raise your legs slowly and with control for maximum lower ab engagement. If you're a beginner, start with bent knees and progress to straight-leg raises.

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