20 Minute Stacked Leg Workout
Print Workout Here
Admittedly I did this workout for ME! I feel like I’ve lost quite a bit of muscle during this pregnancy, so in hopes to keep as much of it as possible I’ve decided to do a whole leg workout. Legs being your biggest muscle not only means you burn lots of calories, but that you’re increasing your overall lean muscle tissue. Sign me up! In total you will only be doing 20 minutes! Yes you can do it, so let’s do this!
What you will need:
- Heaviest set of weights you have – I use 20lbs dumbbells ;)
Warm-Up:
- 3 minutes of jump rope
Workout: You’re going to complete the exercises listed below consecutively but only starting with the first two, and then adding in an exercise each set. These will be done for 50 seconds on along with 10 seconds rest. Have fun!
- 180 squat jumps – You read it….lets jump 180 degrees back and forth to make those legs burn, the cardio sore, and your abs work. Make sure you keep your abdominals tight, land low and as softly as possible.
Modification: If you’re not jumping, instead I’d like you to either grab your weights and do regular squats (which means you’ll be doing that for 2 minutes) OR do as many fast body weight squats as you can. Pick your poison and work hard! - Weighted squats – Let’s follow up some squat plyos with weighted squats to really work those quads. Keep your feet hip distance apart, knees pointing forward and shoulder blades retracted.
- Jump lunges – With your torso long, your shoulders directly overtop of your hips and a nice deep bend in your knees, jump switch those legs into lunges to work the front of your quads like crazy.
Modification: Like above, if you’re not jumping grab your weights and do these for 2 minutes OR do body weight fast ones. - Weighted alternating lunges – You can choose whether you want to go forwards or backwards, just make sure you stand tall, bend both legs, and don’t let your front knee go past your toes. Quality of quantity with lunges ladies! Take your time and nail it.
- Weighted straight leg deadlifts – With your feet a little further than hip distance apart, you’re going to keep your legs straight (can bend slightly at the knees if you need some back support) while you hinge from the hips and come down for a deadlift. Make sure you look forward at all times as this will help you keep your back flat, but at the same time work on keeping your shoulder blades retracted so you’re working the back of your legs, not stressing your lower back.
Modification: If this hurts your lower back at all you can do hamstring curls off the stability ball instead. - 3 minutes of jump rope – You’re going to wrap the rest of this workout up with 3 minutes of jump rope to keep your cardio going and flush out those legs.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
That was intense! My legs are total jello :)
On another note, this is now 3 weeks in a row of all RF Workouts!
Oh yay!!! You’re rocking it right meow Catrina! Nice work 💪
I hate you right now…. But DONE!!!! :)
As long as you love me when I see you in person I am on with this! One step closer to getting your fitness back!
I really enjoyed this workout, I am super nasty sweaty and it seemed to go by super fast. My only problem was I experienced a lot of burning and pulling in my lower back mainly when doing the squats and it caused me to have to take several breaks. :( Will definitely do this one again.
You likely need to do some stretching in your hip flexors and hips Amanda! Try the runners lunge stretch along with the pigeon pose. Look them up if you’re unsure of what I’m talking about. Don’t want you missing a beat when you’re making so much progress. That being said….if you’re nasty sweaty I’m confident you did a great job!!!!
Got ‘er done. Mind you I modified it slightly for my knee issues. I was a right sweaty mess by the end. Good thing I checked myself out in the mirror before leaving to pick the kids up from school. Otherwise I would have been standing there in a grey tank with a soaked back. Haha.
Haha that’s awesome Nicole!! I was a sweaty Betty too!! Luckily for me I was safe at home for no one to see.
Holy smokes, Ash don’t think I’ll be able to move tmrw!!! It really did go by so fast. Def have been wanting to strengthen and tone my legs so I really enjoyed this one.
Beauty!! You’re off to an awesome start here Becky! Enjoy those stairs the next couple days :)
This was an amazing workout, tough and sweaty missing these old tough workouts. Will be doing this again. Thanks Ash for making me sweat.
Got it done. At first when I read the workout, I thought it said 180 squat jumps…like squat jump 180 times lol. Glad that wasn’t it! haha Definitely sweating and feeling the burn. I watched baseball while doing the workout to try to distract myself from the pain lol. But even with you being 6 mo preggo, I still couldn’t totally keep up with you on some of the exercises! Thanks for a good sweat on a Friday night!
Haha yeah 180 would have been a lot in a row!!! I was 5 months pregnant in this video and it kicked my ass so you’re rocking it lady!!!
I did the exact same and decided to push it from last night to today!
I love weekend workouts!!
Not sure how I’m going to get back upstairs! That completely kicked my ass. Although I swore through the whole thing I really liked it! Thanks!
Haha well swearing helps you get through it so I’m cool with that!
So sweaty! As much as I don’t look forward to leg workouts, I appreciate that they really work you hard. Thank you!
They sure do!! Always effective. You’re most welcome!
Done. No jumping for me yet though.
Nice work Ash!!
Holy momma that was a sweaty mess love it. Got my walk in too before this. Great day.
You never cease to amaze me!!
good one! I started to open my computer and it started updating. It went on for 45 mins but i’m glad i waited it was worth it. (did some cleaning while waiting :).
I’m sure glad you waited as well ;)
So I’m a couple years late, but this was a good one. So embarrassing that a pregnant Ashley is still more fit and agile than me Haha. Thanks lady♡
Haha. Don’t be embarrassed!! Even today I’m not sure I could outrun 6 month pregnant Ashley lol
Done! I’m sweating like crazy! I may not be able to walk for the next couple of days!
You’ll be able to walk, you’ll just be “walking pretty” lol
Holy shit I’m soaked!
Amazing!
I am a sopping wet mess and I may not be able to walk tomorrow. Hopefully Monday is not a legs day since I didn’t get this workout done until today (Saturday). Now I’m off to sit in a freezing cold hockey arena..good timing!!
I can’t make any promises Kim lol. Hope you enjoyed the rest of your weekend!
Great sweaty workout. That was tough on my knees (weak legs) so had to take jumps out and do some lunge/squat pulses instead. Vicious cycle – knee pain limits workouts which the legs really need to support the knees. Have to always keep at it without overdoing it.
It is a vicious cycle, but it’s important you’re listening to your body! Nice work.
Definitely the wrong week to have already done 150 bonus squats! Killing September week 1!
Wow look at you go!!! I’d say you most definitely are ;)
Loved it. Holly jumps. My legs are jello. Have a great wknd Ash.
Beauty!
Great workout! Jamie and I did it together this morning!
Amazing, that’s so awesome he does them with you sometimes!
Soaked again!
You rock Jen!
Done…..totally done…
Haha wonderful!
Holy shit that was quite the leg workout plus I had 3 games of soccer at a tournament yesterday. My legs will relax for the rest of my Sunday. Thanks Ash!
Oh my lord you’ve been worked this weekend!! I hope you enjoyed relaxing today!
Omg Andrea! I just did this too after the tourney! I just might need someone to wheel me into work tomorrow!
Hope you made it into work today lol
I know Tina, there was no way I was going to do this one before our tourney! lol
whoa! done and jello
Look at you go. Right back at it!!
Sweaty. So glad I could get one workout in now that I am back to commuting and working full-time. It was a really tough week with 43 kids in my 95 degree fahrenheit classroom and my back is sore from sitting in the car in traffic. But I feel much better at least doing one workout. Can’t believe you were doing all that when 6 months pregnant. I still can barely keep up with you!!!!
Yay Jackie I’m so happy you fit this in!! Nice work. While you adjust to getting back to work there’s nothing wrong with squeezing these in during the weekend. You’ll get there and crave them during the week. Especially after all the driving!
Legs are shaking!
Thanks!!
You’re most welcome lady! Thanks for fitting me in on your Sunday!
Not gonna lie that was hard!! Definitely gonna feel like jelly tomorrow ;)
The first one is always the hardest and most sore. Now you’ve got it over and done with, this is good ;)
Damn squat jumps!
But I love them sooooo much!!
Bikini goals are coming into focus with all of these squats!!
Haha I like it!! 💪💪💪
Did all the squat jumps! working on getting to the lunge jumps but I always find my knees ache when I do those. Loved, loved, loved the deadlifts!!!
Love legs! The lunge jumps were hard!
Oh boy were they ever! I remember it like it was yesterday!
Omg . My legs .. lol
Hahaha awesome!
Love this workout. ?
Done!
Yay Erin!!
Done :)
Look at you getting up early and working out!!
I’m dripping!! Loved that so much but I think going up and down stairs will be tough the next few days…
Ok that was an awesome workout! Feeling strong after and sweaty! Thanks Ash ?
Killer! Reminds me of your workouts when I first joined RF! definitely have a full body sweat on my very humid outdoor workout day! Thanks so much Ashley!
You’re most welcome Jenna! I’m glad you got outside to do this. So badass!
Thanks Ash ?
You are most welcome, friend!!
Sweating!!! Great early start to my day.
If you have easy access to the records, let me know sometime when I joined the online classes. Seems like you have been keeping me fit and healthy for a LONG time
Thankful for you and everything you’ve helped me get through and accomplish In 7 years! ?
Done! Thank you!
Great work, lady!!
That was TOUGH. Not my best workout. May try to come back to it again later this week.
I think you’re hard on yourself and you did better than you think!! 10% is better than 0%!!
Sweaty one! thanks Ash
My pleasure Sandie!
So sweaty!!!
I bet!! Nice work!
back in my basement. Not as nice as looking out at the north Atlantic in Newfoundland! i managed 3 x a week for the whole holiday. Had a great time and did some super hikes. Thanks for keeping me fit and able to do whatever I want to do!
Oh wow!! You took me on vacation again Sandra! What an honour. Hope it was amazing :)
Came back to try it again, and feeling much better this time! And oh, so sweaty.
Wow, that’s amazing Catherine! Way to go!!