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[UPWOD Nº32] The Lower Body Death Workout

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*UPWODs are Lean It UP’s Workout of the Day. For more info on UPWODs, how to do them effectively, and what they’re all about, read the introductory guide before starting.

**You can find all of our previous UPWODs here.

KILL. YOUR. LEGS.

Monday’s UPWOD Nº32—The Lower Body Death Workout—is a relentless, slightly evil leg workout that’ll leave you gasping for air, weak and wobbly in the legs, and unable to walk properly for days.

It’s a heavy, compound leg workout that leaves a wake of destruction across the quads, hamstrings, and butt; elicits a strong EPOC effect and ignites the metabolism; and sparks fat loss along the way.

You’ll squat and lunge yourself into the ground with a circuit of hell — and then cap the entire workout off with a leg-blasting, fat-torching Stairmaster Blaster HIIT Cardio session.

It’s an evil, but oh so powerful, way to start your week off with a bang.



 

[UPWOD Nº32] The Lower Body Death Workout


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The grey column provides substitute exercises that you can do in-home with resistance bands (RBs) and dumbbells so that everyone can blast through the UPWODs.

If you don’t have resistance bands, I use and recommend Black Mountain’s set. If you need dumbbells, I love the Bowflex SelectTech 552 adjustable dumbbells.

**Bonus info for each exercise:

  • 1. [SUPERSET] Barbell Squats + Wide-Stance Barbell Squats — do a regular set of squats. Immediately take 1 step out wide and complete a second with a wide stance (lower the weight if needed).
  • 2. Barbell Reverse Lunges — load a barbell in squat position and lunge backward one large step. Keep your core tight and stay balanced throughout. Do 12 reps per leg.
  • 3. Barbell Romanian Deadlifts + 1-Leg Romanian Deadlifts — do a set of standard Romanian Deadlifts with a barbell. Maintain a slight bend in your knees and slide the bar down your shins. Immediately after, grab a kettlebell or dumbbell and complete a set of 1-Leg Romanian Deadlifts. Keep your back flat and core tight throughout and slide the weight down your shin.
  • 4. [SUPERSET] Box Jumps + Weighted Wall Sits — find a stable box or platform and do a set of box jumps. Immediately prop yourself up against a wall and squat down so that your quads are at a 90º angle. Place a weight on top of your quads and hold the position for 60 seconds.
  • 5. Goblet Squats — grab a dumbbell with 2 hands and hold it at collarbone height. Squat down as deep as possible without moving the dumbbell.
  • 6. Leg Press — standard machine leg press.
  • 7. Stairmaster Blaster HIIT — the Stairmaster Blaster HIIT workout is available and downloadable here. If you don’t have a stair mill, do the incline treadmill HIIT workout from UPWOD Nº1 (10% incline, 3 MPH/8-10 MPH for 45 second intervals). Do it for 10 minutes.



Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Snapchat (BRYDISANTO).
Bryan DiSanto
  • This was an AWESOME leg workout. Those supersets were killer because the muscles just kept working! I was really sweating. My legs and butt were super pumped. I added 3 sets of 10 reps of glute bridges in there. However, I busted my leg pretty good on the box jumps and didn’t make it through the rest of the workout from there because I had some pretty bad contusions on my shin (yay…). BUT — I am gong to try this again in a few days when I heal up. 🙂

    • WOO glad you liked it (or maybe it’s more of a love/hate relationship bahaha). Too funny, I added glute bridges also when I did it myself, they’re always welcome.

      BATTLE SCARS! But seriously, be careful with the box jumps, especially when you’re fatigued from the rest of the workout. The goal with those isn’t necessarily to push yourself to jump as high as possible, but more to spike your heart rate and fire your leg muscles explosively.

      Get well soon and get back to it.

      -BD