Leg Blast classes
Lower-body classes: squats, lunges, hinges and bridges for the quads, hamstrings and glutes, with a finisher.
Who it’s for: Anyone who wants a focused lower-body session, with dumbbells at home or in the gym.
Leg Blast classes focus on the lower body: the quads, hamstrings, glutes and calves. Each class works through the main lower-body movement patterns — a squat, a hip hinge, a single-leg exercise and a bridge — so the whole of the legs is trained, not just the front of the thighs.
Classes mix strength work (a weight you can lift for around 10 to 12 controlled reps) with a short, high-rep finisher. The strength sets build muscle and strength; the finisher adds a conditioning challenge without needing heavier weights.
Every exercise has a simpler option. Jumps can become fast bodyweight squats, and lunges can be done holding a support for balance. Keep your knees tracking in line with your toes, and stop any exercise that causes pain.
Workouts and classes
- FreeClass
Leg Blast 35
Squats, Romanian deadlifts, a lunge-and-bridge superset and a jump-and-hold finisher: a 35-minute lower-body class.
Intermediate · 35 min · Dumbbells, Mat
- FreeClass
Leg Blast at home (no equipment)
A 25-minute bodyweight lower-body class: three rounds of squats, lunges, bridges, a wall sit and calf raises.
Beginner · 25 min · No equipment, Mat
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