Workout 4: 7 Minutes to Stronger Legs

Strengthen and define your legs with this seven-minute power workout. Perform each exercise in the circuit two times through (not including the 1-minute warm-up) to reach a total of seven minutes!

What You Need: Pair of dumbbells and your body weight

Warm-Up: Walk or jog in place for 1 minute to begin!

Around the world lunge

Around the World Lunge (30 seconds)

Stand with feet hip-width apart. Engage your core, and perform a lunge forward with the right leg, push back to start position, lunge to the side (lateral) and sit butt back—keep the body upright, look forward, push back to start position, bring foot backward into a reverse lunge, and push back to start position.

Continue the lunge series on the left leg to complete one full repetition. Alternate the right and left sides for 30 seconds total.

Modification: Remove any lunge from the series or perform walking lunges. Increase intensity if desired by holding dumbbells at your sides.

Basic squat

Squat (30 seconds)

Stand with feet hip-distance apart and hold dumbbells at your sides. Look straight ahead, tighten your core, lift your chest, and sit your butt back with body weight over heels like sitting in a chair. Your knees should not travel over the toes during the movement.

Return to a standing position and continue the exercise for 30 seconds.

Modification: Perform the exercise using your body weight as shown.

Plyo lunge jump

Lunge Jump (30 seconds)

Stand with one leg forward and one leg back. Engage your core, sit into a lunge position, and jump up with one explosive movement—switch legs and maintain a balanced foot position (the forward knee should not travel beyond the toe).

Continue the alternating lunge jumps for 30 seconds.

Modification: Eliminate the jumps and perform alternating reverse lunges.

Deadlift with dumbbells

Deadlift (30 seconds)

Stand with feet hip-width apart, hold dumbbells in front of hips, palms facing thighs. Tighten your core and keep back straight as you bend forward at the hips (don’t arch your back). Imagine pushing your butt back to cause the dumbbells to lower down in front of your legs. Knees will bend slightly during the movement. Pause briefly when dumbbells reach your knees or torso is parallel to the floor.

Tighten your core and glutes, and exhale as you bring your body back to an upright position. Maintain a neutral spine during the entire exercise and keep dumbbells close to your body.

Continue the exercise for 30 seconds.

Modification: Practice the movement without dumbbells until you feel comfortable with your form. Discontinue the exercise if you feel low back pain/discomfort.

Bent-over leg lifts

Bent-Over Leg Lift (Two sets of 30 seconds—1 minute total)

Stand with legs shoulder-width apart, bend over slightly, keep core tight and back straight, place hands behind your back, bear your weight on the right leg and extend the left leg to the side, resting on the toe. Sit back in a slight squat, lifting the left leg to the side with a flexed foot in one motion. Lower left leg back to resting position.

Perform lifts for 30 seconds. Repeat on the other side for 30 seconds.

Modification: Perform the exercise using a chair or counter for an assisted spot.

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