Leg Day Workout: Sprints + Bodyweight Exercises

Try this leg day workout next time you want a lower body burn. You'll mix sprints with bodyweight exercises.
This post was made in partnership with Finish Line. All opinions—as always!—are my own. I appreciate your support of the brands that make this blog possible. 🙂
I can’t name another running shoe that is as consistently praised as the adidas UltraBOOST (in the blogging world, anyway). And after years and years of hearing people rave about them, I finally got to give these sneakers a try as part of Finish Line’s Shoes So Fresh campaign. Honestly, they really do live up to the hype. So. Comfortable.

You know when you get new workout clothes and the prospect of wearing them gets you excited to break a sweat? Well for the first time in over a year (since the 2016 Boston Marathon, to be exact), I’m starting to get the itch to run another race with my new fresh kicks. So before we get to the leg day workout below, do you guys have any recommendations for a fun late fall 10k or half marathon?? I want in!

Finish Line activewear outfit Finish Line activewear outfitFinish Line activewear outfit

In addition to the UltraBOOSTs, I’m wearing Nike’s Sportswear Essential Crop Tank, both from my friends at Finish Line. My wardrobe resembles that of Wednesday Adams (black, black, dark black, faded black, jet black, more black) so throwing on a jean jacket walking to and from a workout helps add a bit more of a summertime feel to the getup.

Leg Day Workout – Sprints + Bodyweight Training

This is a great workout to take outside but you could easily do it in a gym using a treadmill as well. You’ll run .25 mile (400 meters) as fast as you can and then complete 10 reps of three bodyweight leg exercises. You’ll repeat that four times.

#AD This leg workout mixes sprints with bodyweight exercises. Perfect for doing outside or at the gym! Wearing @finishline @finishlinewomen #ShoesSoFresh #WeAreMore #FNLstyle

 

Exercise Descriptions

Side Lunge to Side Kick (each side) | From a standing position, lunge to the right, stepping your right foot out wide to the side and bending the knee, sliding your hips down and back (left leg stays straight). Push off your right foot to stand on the left foot as you kick your right leg up and out to the side. Return back down in a side lunge. That’s one rep. Do 10 reps to the right and then repeat on the left.

Jump Squat – Jump Tuck Combo | Squat down low and then jump straight up in the air. Land back in a squat and then do a jump tuck, jumping up as you bring your knees up towards your chest. That’s one rep.

Sumo Squat with Heel Raise at Bottom | Start standing with feet wide apart and toes turned outward. Keeping your knees tracking in the same direction as your toes, squat down. At the bottom of your squat, lift your heels, coming to the balls of your feet. Lower your heels and stand. That’s one rep.

Try this leg day workout next time you want a lower body burn. You'll mix sprints with bodyweight exercises.

WEARING | Women’s adidas UltraBOOST Running Shoes & Women’s Nike Sportswear Essential Crop Tank c/o Finish Line

photos by Nick Cosky

20-Minute Low Body Workout: Slow Sliding + Fast Tabatas

In this 20-minute low body workout you'll alternate between low-impact slider work and high-intensity tabata intervals.This 20-minute low body workout mixes low-impact slider exercises with fast, heart-pumping tabatas. I know this is the second legs/butt workout I’ve posted in a row, so if you’re craving something else, check out my Upper Body Workouts, Core Workouts or Full Body Workouts playlists on YouTube instead.

Low Body Workout: Slow Sliding + Fast Tabatas

Equipment You’ll Need:

  • Slider (you can use a dish towel if on a hardwood floor or a paper plate on carpet)
  • Light hand weights (2-5 lbs — maybe up to 8 lbs if you’re feeling like a gangster)

This workout will take you just under 20 minutes to complete. If you’re looking for a longer workout, do it twice. You’ll do 2 minutes of slider work on each leg (inspired by the megaformer work I teach at Btone!) followed by a bodyweight tabata. Here’s the general breakdown (rest for 30 seconds in between each section):

Slider lunge series on RIGHT
Slider lunge series on LEFT
Tabata 1
Slider squat series on RIGHT
Slider squat series on LEFT
Tabata 2

As with all workouts, make sure to warm up beforehand. I have a 5-minute warm up on my YouTube channel you can follow along with or just do your own. Modify as needed with all the exercises—I’ll explain how to in the video. 🙂

In this 20-minute low body workout you'll alternate between low-impact slider work and high-intensity tabata intervals.

20-Minute Low Body Workout: Exercise Breakdown

Slider Lunge Series

  • Sliding back lunge with front raise |
  • Low lunge slides with reach ‘n pull |
  • Swan dive in low lunge |

Tabata 1

  • High knee lunge stomps | Alternate legs each interval.
  • Jump lunge, lunge, squat |

Slider Squat Series

  • Single-leg squat with reverse fly |
  • Low squat skates |
  • Low squat hold with crossbody twist |

Tabata 2

  • Sumo squat hops |
  • Popcorn squat jumps |

In this 20-minute low body workout you'll alternate between low-impact slider work and high-intensity tabata intervals.

WEARING | leggings c/o Puma (old but these new ones from Puma are similar and these bright blue leggings from adidas are also fun!) // House of Lily Rose tank

30-Minute Low Body Workout (Glutes) with Resistance Band Loop + Med Ball

You'll need a resistance band and medicine ball for this 30-minute low body workout focusing on the glutes. Video included so you can follow along at home or the gym! | Pumps & IronHope you all had a great weekend! I spent mine on Nantucket, and even though it was a little chilly, it felt like an unofficial kickoff to summer. We rented bikes, hung out with friends, did lots of eating and drinking outside in the sun—it was wonderful. And after a few days of relaxing, I am craving a good sweat! This 30-minute low body workout will pay extra attention to the glutes (my bum was sore for two days after filming it).

30-Minute Low Body Workout (Glutes)

Equipment I Used:

This workout is broken up into three circuits. The first two circuits use a resistance band loop for low-impact, targeted exercises for the glutes. The third and final is a HIIT circuit using a medicine ball to target the lower body with high(er) impact exercises. Rest for 30 seconds in between each circuit.

You'll need a resistance band and medicine ball for this 30-minute low body workout focusing on the glutes. Video included so you can follow along at home or the gym! | Pumps & Iron

Resistance Band Loop Circuit 1: Tabletop Exercises

Do each of the exercises for 30 seconds, moving one right to the next without rest in between. Go through the four exercises twice. First on the right, then on the left.

  • Donkey Kick Pulses | In tabletop position with your hands stacked under shoulders and knees under hips, engage your core and bring your right foot up so that the knee is bent and around hip height. The resistance band should be around your left ankle as an anchor and your right foot. In this position, pulse your right leg up and down a couple inches, keeping tension on the band.
  • Straight Leg Lifts Up + Out | Straighten out your leg at about hip height. From here, lift the leg up then swing it out to the side with control, back to center, and then lower back to starting position. These are small, controlled movements. Keep the top of the foot pointing to the floor the whole time and the hips square.
  • Spider Crunch with Pulses | From tabletop position, lower onto your left forearm so that your upper body is stacked open. Your right kneecap and toes should face the wall, not the floor. Start with your right leg straight and then crunch the knee in to your shoulder and back out straight. Do three straight-leg pulses here. You’ll be targeting the right side but your left glutes need to work as well. Try to keep your left hip stacked over your left knee as best as you can. If you have super tight hips, this can be a tough one. Try doing it laying on your side instead to modify.
  • Tabletop Plank Jacks | Start in a plank position with the resistance band a couple inches above your ankles. Jump your feet out wide (like a horizontal jumping jack), back to center plank, and then bend your knees and hop your feet forward so that you land in a hovering tabletop position (knees under hips hovering a couple inches off the floor).

Resistance Band Loop Circuit 2: Standing Exercises

Do each of the exercises for 30 seconds, moving one right to the next without rest in between. Go through the four exercises twice. First on the right, then on the left.

  • Out-turned Straight Leg Pulses | Stand with the resistance band a couple inches above your ankles and your hips pointing forward. Your right leg should be straight, extended behind you at an angle and rotated outward. Keep a soft bend to your left knee. From here, pulse the right leg up and out.
  • Deadlifts | Square your hips to the floor. Keep that mini-bend to the left knee and your core engaged as you tilt forward as if your body is a seesaw. Come back upright with control until your right toes lightly tap the floor.
  • Deadlift Pulses | Hold the tilted position and pulse your back right leg up and down a couple inches.
  • Popcorn Squats | Jump your feet out wide as you sink into a squat and touch the floor with one hand. Jump your feet together as you come upright and then repeat, touching the floor with the other hand.

REPEAT CIRCUIT 1 + CIRCUIT 2

Repeat the two circuits, this time starting on the left side and then the right side.

Circuit 3: Med Ball HIIT

For your final circuit, you’ll do 15 rounds of 30 seconds of work and 10 seconds of rest. You’ll have five medicine ball exercises that you’ll go through three times. It will take 10 minutes in total.

  • Jump Lunge Scoops | Start in a split-stance lunge position, one foot planted on the ground in front, the ball of the other foot planted behind you, both knees at opposing 90-degree angles. Holding the med ball in both hands overhead, do a jump lunge, switching your feet midair and landing back in a lunge with the other foot forward. From here, scoop the med ball down and to the outside of your front leg. Scoop it back up overhead and repeat to the other side.
  • Bottom-Half Burpees with Forward/Backward Hop | Start in a low squat position with med ball at chest. Bring med ball to the floor and jump feet back into a plank. Jump them back up into a low squat position, bring the ball back to your chest and hop backwards, staying low. Repeat, but the next time hop forward.
  • Soccer Taps | This is like high knees but as you drive your knees up, tap your foot on top of the medicine ball. Try to make physical contact with the ball each time without causing it to roll away.
  • Marching Wall Sit | Hold the med ball at chest height. Back against a wall, knees bent to 90 degrees, feet hip’s width apart. Lift one foot at a time, marching the knee up towards your chest.
  • Pivoting Low Lunge – Squat – Lunge | Pulse in a low lunge position with right foot in front and then, staying low, pivot to center and pulse in a low squat position. Finally, pivot to the other side so that the left foot is leading the lunge and pulse there. Stay low the whole time as you pulse right, center, left, center, etc.

You'll need a resistance band and medicine ball for this 30-minute low body workout focusing on the glutes. Video included so you can follow along at home or the gym! | Pumps & Iron

WEARING | Zella leggings c/o Nordstrom // Lululemon tank (old) via thredUP ($10 off your first order with this referral link)

If you try the workout, let me know how it goes in the comments! And if you haven’t already, be sure to subscribe to my YouTube channel. 🙂