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Leg Builder Workout
Take your leg day to the next level with this dynamic workout designed to build strength, tone your lower body, and boost endurance. From an energizing warm-up to targeted strength exercises, this routine will leave your legs stronger and more defined. 🦵🔥
Estimated Workout Time ≈ 50 mins
Stair Climbers (Warm Up)
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10 - 30 mins depending on your stamina
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Pro Tip: Keep your back straight and engage your core to maintain balance. Pump your arms to mimic a natural stair-climbing motion for a full-body warm-up. Push through the pain but know your limits, Stairmasters are not for the weak of heart.
Jumping Kettle Bell Swings
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3 sets x 15 reps
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Pro Tip: Swing the kettlebell using your hips, not your arms. Explode into the jump at the top of the swing to add a power element and engage your glutes and hamstrings.
Seated Leg Extensions
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4 sets x 12-15 reps
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Pro Tip: Pause for 1-2 seconds at the top of each rep to maximize tension on your quads. Avoid locking out your knees to protect your joints.
Leg Press
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4 sets x 10-12 reps
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Pro Tip: Keep your feet shoulder-width apart on the platform. Push through your heels and avoid locking your knees at the top for better muscle engagement.
Standing Calf Raises
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4 sets x 20-25 reps
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Pro Tip: Pause for 2 seconds at the top of each rep to feel the squeeze in your calves. Use a full range of motion by lowering your heels fully before the next rep.
Trap Bar Deadlift
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4 sets x 8-10 reps
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Pro Tip: Keep your chest up and your shoulders back while driving through your heels. Focus on maintaining a neutral spine to avoid injury and maximize your lift. Lift with legs and knees not your lower back.
Walking Lunges
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3 sets x 20 steps (10 per leg)
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Pro Tip: Hold dumbbells at your sides for added resistance. Make sure your front knee doesn’t extend past your toes to protect your joints and maximize glute activation. Up the weight for s bigger challenge but dont sacrifice stability and range of motion.
