This leg and core strength workout is designed to build lower-body power, strength, and endurance, finishing with a focused core sequence. You’ll need a barbell and a box or bench to complete the session. Follow the circuits below for a balanced lower-body and core training session.
Workout Details
The workout is organized into three circuits: two targeting the lower body (hamstrings, quads, glutes) and one focusing on the core (back, obliques, abs). Complete 3 rounds of each circuit. Move through the exercises with controlled intensity and minimal rest between movements, then take about 60 seconds’ rest after each round. Adjust rest as needed between circuits based on your fitness level.
Lower Body Circuit 1
Complete 3 rounds:
- 15 jump squats — explode upward and land softly
- 15 deadlifts — use a weight that challenges your posterior chain with good form
- 15 lateral goblet step-ups per leg — use a kettlebell or dumbbell; press through the heel
- Rest 60 seconds
Lower Body Circuit 2
Complete 3 rounds:
- 15 jumping lunges — drive through the front heel and keep a tall torso
- 15 barbell front squats — keep elbows high and chest open
- 15 goblet Bulgarian split squats per leg — use a dumbbell or kettlebell and focus on depth and balance
- Rest 60 seconds
Core Strength Circuit
Complete 3 rounds:
- 45 seconds side plank — left side, maintain a straight line from head to heels
- 15 supermans — control the lift and squeeze the lower back
- 45 seconds side plank — right side, steady breathing
- 15 v-ups — keep core engaged and move with control
- Rest 60 seconds
Equipment Needed
- Barbell and weight plates for deadlifts and front squats. Use a heavier load for deadlifts than front squats when possible. If you don’t have a barbell, dumbbells or kettlebells are suitable alternatives.
- Box or bench for step-ups and Bulgarian split squats.
- One dumbbell or kettlebell for goblet step-ups and split squats.
More Strength Training Workouts
If you liked this session and want more strength-focused routines, explore additional workouts that combine full-body strength, cardio-strength circuits, HIIT conditioning, and other leg-and-core supersets to vary intensity and target different movement patterns.