Legs · Intermediate
1 day · 36 steps in total · Day 1: 36 steps · Level: Intermediate · Focus: Legs
Legs Intermediate is a single-day leg routine of 36 steps, a big jump from the beginner version. The extra steps bring more squat variations and more single-leg work.
Jumping Jacks, Squats and more Squats open the session, and the routine stays leg-focused throughout. This is a proper leg day: expect tired legs the next day if you are not used to this volume.
Steps
- Jumping Jacks30s
- Squats×12
- Squats×12
- Squats×12
- Fire Hydrant Left×12
- Fire Hydrant Right×12
- Fire Hydrant Left×12
- Fire Hydrant Right×12
- Fire Hydrant Left×12
- Fire Hydrant Right×12
- Lunges×14
- Lunges×14
- Side Leg Circles Left×12
- Side Leg Circles Right×12
- Side Leg Circles Left×12
- Side Leg Circles Right×12
- Sumo Squat×12
- Sumo Squat×12
- Sumo Squat×12
- Reverse Flutter Kicks×12
- Reverse Flutter Kicks×12
- Reverse Flutter Kicks×12
- Wall Sit30s
- Left Quad Stretch With Wall30s
- Right Quad Stretch With Wall30s
- Knee To Chest Stretch Left30s
- Knee To Chest Stretch Right30s
- Calf Raise With Splayed Foot×12
- Calf Raise With Splayed Foot×12
- Calf Raise With Splayed Foot×12
- Single Leg Calf Hop Left×12
- Single Leg Calf Hop Right×12
- Single Leg Calf Hop Left×12
- Single Leg Calf Hop Right×12
- Calf Stretch Left30s
- Calf Stretch Right30s
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About the author
Aman Agarwal, 20, is a fitness mentor and trader from Dhaka, India (845418). He started trading in 2022 while studying in Class 8, and shifted his focus to fitness and self-development in 2025.
Email: hargharfitness@gmail.com · Personal contact: +91 8877788408 (not app support) · Instagram · YouTube · Telegram · WhatsApp channel
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.