It’s the best day of the week, Leg Day! Get ready for a lower body workout that’s sure to have your legs feeling the burn.
Everyone can reap the benefits of a strength training day devoted to the lower body. Your legs take you where you want to go, they get you from point A to point B all day long. They’re a pretty impressive part of your body, and they deserve all the love and attention you can possibly give them. They’re entitled to a strength training workout that’ll leave them wobbly, but make them stronger in the long run. And that’s what I’m here to deliver.
Your legs are the powerhouse of your body and the location of some of your largest muscles. To work those large muscles, it means you’ll need to burn a lot of calories. So whether you’re looking to lose weight, build muscle, or just get lean, this workout can help you get there. Strength training is essential to everyone, and remember, don’t ever skip leg day!
Today’s focus: Legs
Warm up: Bodyweight
30 seconds each: butt kickers, high knees, leg swings (each side), lateral leg swings (each side), air squats, and reverse lunges.
SUPERSET 1: Hex Bar and Dumbbell (Complete 4 times through)
6 deadlifts (try a hex/trap bar)
25 dumbbell calf raises
——————————
60 seconds recovery
SUPERSET 2: Dumbbell and Plyometric Box (Complete 4 times through)
8 dumbbell Bulgarian split lunges—right
8 dumbbell Bulgarian split lunges—left
16 box step-ups (8 per side)
——————————
60 seconds recovery
SUPERSET 3: Dumbbell or Kettlebell (Complete 3 times through)
10 goblet squats
25 hip raises (bodyweight)
——————————
60 seconds recovery
SET 4: Dumbbell (Complete 1 time through)
50 weighted walking lunges (try using a track or open space)
——————————
Cool down: 3–5 minutes of your choice
I hope you got your heart racing and the sweat pouring. Leg day is never easy, but it’s strength training at its finest. Your lower body is something that should never be overlooked, and that’s why we’ll have another leg workout in this series coming up soon!
Keep up the good work, and don’t forget to check out the other workouts in our series here.
Good luck and stay fit!
Becca Capell
iFit Head Trainer
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
You might also like
Strength Training While on GLP-1: A 6-Week Plan
When your body weight changes, you aren’t just losing fat—research shows you risk losing lean muscle mass, too. Protecting that muscle is the key to maintaining your metabolism and everyday strength. This practical 6-week guide breaks down exactly how to structure a simple, 20-to-30 minute full-body strength routine 2–3 times a week. Built around foundational compound movements like squats and rows, this plan shows you how to safely implement progressive overload without burning out your energy. Give your body a clear signal to keep its muscle and build a routine that sticks.
May 26, 2026
Find Your Stride with Tommy Rivs in the Joy of Running Part 2: Redwoods, Workouts 1-10
There’s just something magical about taking your next step forward, especially when it means you’re surrounded by the towering redwoods and rugged beauty of California’s northern coast. iFIT Trainer Tommy Rivs’ newest series will help you experience the magic of this region with the Joy of Running Part 2: Redwoods, Workouts 1-10. This beginner-friendly program is designed to help you progress from walking to running at your own pace.Explore California’s Scenic CoastSet along breathtaking coastal trails and through scenic redwood groves, this series brings the natural beauty of Northern California to your treadmill. From the peaceful paths of Laguna Point to the rolling meadows of Mendocino Headlands, each workout is an opportunity to breathe, move, and connect with the pure joy of movement.Make Progress with Tommy RivsKnown for his thoughtful coaching and love of movement, Tommy Rivs will guide you through a mix of walking and running intervals to gradually build your endurance and confidence. Each workout keeps the speed steady while changing your movement so you can focus on how your body feels and adapts as you move.Whether you’re returning to fitness or taking your first steps toward running, this series is all about moving forward with purpose. Tommy will help you to:Develop endurance and build strength with progressive intervalsImprove your form and consistency with his expert guidanceReconnect with the joy of movement in an inspiring settingBuild confidence to take on your next running challengeThis is only the beginning; there’s so much more to come with Rivs. For now, lace up those shoes and join him for an incredible journey amongst the redwoods.Join Tommy Rivs in the Redwoods
November 3, 2025
.jpg&w=3840&q=75)
Trainer Games Complete Collection: Every Workout. Every Episode. One Epic Experience.
Experience the full intensity of Trainer Games in one place. The Trainer Games Complete Collection brings every episode, workout, and behind-the-scenes moment together inside the iFIT fitness app, so you can train, watch, and stay inspired alongside elite trainers from start to finish.
February 16, 2026