20 Minute Workout: Leg Strength and Strength

Work those leg muscles (Image:

You can do a lot in 20 minutes. Especially when it comes to your fitness.

Instead of hobbling in the gym for half a morning, why not try a brief, effective workout that can be achieved in a fraction of the time?

This week, we’re taking a look at the lower body – and how you can train your legs and glutes to help you run faster, jump higher, and have better explosive mobility.

This is a great workout for those who play sports or run, but also a great option for those looking to strengthen and tone their legs.

This 20-minute regimen was created by Andrew Julien, a coach at F45 Tottenham Court Road, and will work your leg muscles to the max.

Vertical workouts to increase leg strength and power

This exercise is designed for anyone looking to improve leg strength or jump upright.

You will need small to medium weights or dumbbells for this exercise.

Start with a 1km run to warm up your legs, followed by at least five minutes of aerobic exercise.

Dumbbell squats x8, 3 sets

Dip low and keep your back straight (Image: F45 Tottenham Court Road)

Start with feet hip-width apart, holding a dumbbell in each hand. Lower into a squat, hold for a second when you reach the bottom, then start standing up to ensure the weight is evenly distributed, squeezing your glutes at the top.

Reverse crunches x15 rep, 3 rounds

Lie on your back on the floor, hands by your sides, knees bent with feet on the floor. Keeping your knees bent, raise your legs and thighs, bending your knees as close to your face as you can without lifting your mid-back. Hold, then slowly begin to lower your leg until it touches the floor again.

Dumbbell split squat, x5 reps per leg, 3 sets

Stand up straight with a pair of dumbbells, step forward with one foot then lower your body until your back knee touches the floor.

Then stand up and switch legs.

Box jump x5 representative, 5 rounds

Start by standing in front of the box, leaving room for the jump.

Place your feet shoulder-width apart, slightly bent, then swing your arms back and forward while jumping to land firmly on the box.

Jump back and repeat.

Representative x5 explosive jump squat, 3 rounds

Start in a squat, then jump as quickly as you can, making sure to push through your heels.

Land in a squat position.

Romanian weight training x15 reps/set, 3 sets

This should be slow and controlled (Image: F45 Tottenham Court Road)

Start with feet shoulder-width apart and hold dumbbells in each hand.

Slowly lower your body to the ground, keeping your chest facing out – your shoulders should be on top of the dumbbells.

Stop moving your hips when the weights pass your knees, but continue lowering the weights until you feel a stretch in your hamstrings.

Raise yourself back up to an upright position while exhaling to stay upright.

Long jump standing x5 representative, 3 rounds

Start by standing tall, then slightly bend your knees with your feet shoulder-width apart.

Jump, leap forward, swing your arms back and use momentum to push yourself further away.

Land in a squat and repeat.

Representative x8 hip thrust, 3 sets

Start with your upper back on a bench, with dumbbells at your hips.

Lift your hips and squeeze your glutes, then hold the position for 10 seconds.

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Tom Vazquez

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