Daiam's got the perfect routine to power-up your leg day! If you're not sure how to do any exercises, click the link for a brief demonstration.

Warm Up

• Arc Trainer -- 5 min
• Sumo hamstring stretch -- 10 reps
• High kicks -- 5 reps each side
• Lateral Lunge -- 5 reps each side

Circuit

Perform all six exercises and repeat the circuit for four rounds. Rest for twenty seconds after each exercise and one min after each round.

• Weighted Walking Lunges -- 10 reps each side
  • Hold weights to each side and pause between steps to regain stability.
• Jump Rope -- 30 Seconds
• Single-leg Deadlift -- 10 reps each side
  • Hold weight on the same side as the leg doing the lifting. Be sure to use controlled motion to return the weight to the floor!
• Squat Jacks -- 30 seconds
• Stability Ball Hip Thrusts -- 20 reps
  • Allow head, neck, and shoulders to rest on the ball, drop hips as low as possible and raise.
• Explosive Step-ups -- 30 seconds, alternating legs
  • Begin with one foot fully on the box and explode to raise yourself onto the box, return to the floor and switch legs.

Cool Down

End your workout with a 10-15 minutes of bicycle at 75% intensity.