Legs · Advanced

1 day · 43 steps in total · Day 1: 43 steps · Level: Advanced · Focus: Legs

Legs Advanced is a single-day leg routine of 43 steps, the longest single-day routine in the app. It opens with Burpees — a full-body conditioning move — before settling into heavy squat work.

Burpees, Squats and more Squats start the session, and the length means this is a serious leg workout, not a quick add-on. Only take this on if you already train legs regularly and can hold good squat form when tired.

Steps

• Burpees×10
• Squats×14
• Squats×14
• Squats×14
• Bottom Leg Lift Left×12
• Bottom Leg Lift Right×12
• Bottom Leg Lift Left×12
• Bottom Leg Lift Right×12
• Bottom Leg Lift Left×12
• Bottom Leg Lift Right×12
• Curtsy Lunges×14
• Curtsy Lunges×14
• Curtsy Lunges×14
• Side Leg Circles Left×12
• Side Leg Circles Right×12
• Side Leg Circles Left×12
• Side Leg Circles Right×12
• Side Leg Circles Left×12
• Side Leg Circles Right×12
• Jumping Squats×14
• Jumping Squats×14
• Jumping Squats×14
• Glute Kick Back Left×12
• Glute Kick Back Right×12
• Glute Kick Back Left×12
• Glute Kick Back Right×12
• Glute Kick Back Left×12
• Glute Kick Back Right×12
• Wall Sit40s
• Left Quad Stretch With Wall30s
• Right Quad Stretch With Wall30s
• Lying Butterfly Stretch30s
• Leaning Stretcher Raises×16
• Leaning Stretcher Raises×16
• Leaning Stretcher Raises×16
• Wall Resisting Single Leg Calf Raise Left×16
• Wall Resisting Single Leg Calf Raise Right×16
• Wall Resisting Single Leg Calf Raise Left×16
• Wall Resisting Single Leg Calf Raise Right×16
• Wall Resisting Single Leg Calf Raise Left×16
• Wall Resisting Single Leg Calf Raise Right×16
• Calf Stretch Left30s
• Calf Stretch Right30s

Start this program in the app →

Related programs

General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.