Leg Blast 35
Squats, Romanian deadlifts, a lunge-and-bridge superset and a jump-and-hold finisher: a 35-minute lower-body class.
- Level
- Intermediate
- Duration
- 35 min
- Equipment
- Dumbbells, Mat
- Access
- FreeClass
Who it’s for: Exercisers with a pair of dumbbells who want a focused lower-body session.
This class works through every lower-body pattern: goblet squats for the quads, Romanian deadlifts for the hamstrings and glutes, then a superset of reverse lunges and single-leg bridges. It finishes with two rounds of jump squats and a wall sit.
For the strength sets, use a weight that makes the last two reps hard but clean. Rest a minute between sets. The finisher is meant to burn: keep the jumps soft and quiet, or switch to fast bodyweight squats. Hold a wall or chair during the lunges if your balance needs it.
What the session involves
- A bodyweight warm-up, two rounds
- Goblet squats and dumbbell Romanian deadlifts, 3 sets of 12
- A reverse lunge and single-leg glute bridge superset, 3 sets
- A finisher of jump squats and a wall sit, two rounds
The session
Warm-up
2 rounds
- 15 reps
- Reverse Lunge10 reps
5 each leg
- 15 reps
Main set
- 3 × 12 · 1 min rest
- 3 × 12 · 1 min rest
Accessory work
Superset: back to back, then rest
- Dumbbell Reverse Lunge3 × 10
Each leg
- Single-Leg Glute Bridge3 × 12 · 1 min rest
Each leg
Conditioning
2 rounds, 1 min rest between rounds
- Jump Squat30 s
Or fast bodyweight squats
- 30 s hold
Cool-down
- Walk and stretch3 min
Before you start
- This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Related
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