45 Minute Leg Workout For Mass At The Gym
Grow Your Legs With This Explosive Superset Leg Workout
On today’s episode of Live Lean TV, I’m showing you a 45 minute leg workout for mass at the gym.
This workout was filmed at Real Fitness in Playa Del Rey, California.
Leg Workout For Mass At The Gym
Workout Duration
Approximately 45 minutes.
Workout Focus
This leg workout at the gym is focused on:
- Building explosive lean muscle mass
- Increasing fat burning
- Improving athleticism
Required Equipment
- Jump Rope
- Barbell
- Squat Rack
- Sled
- Agility Ladder
Workout Instructions
Complete the jump rope warm up, then move directly into Superset A, B, and C.
Exercises
Click the links below for the step-by-step exercise demonstrations
Warm Up #1: Alternate Foot Step Jump Rope
The first warm up exercise is the jump rope alternate foot step.
- Reps: 6o seconds
- Sets: 1
- Rest: 0 seconds
Coaching cues:
- Hold the ends of the jump rope in each hand.
- With your feet hip-width apart, slightly bend your knees, raise one foot slightly off the ground as you push through the ball of the foot of your planted leg to jump up as you as quickly rotate your wrists to make small circles to revolve the rope around your body.
- Land softly on the ball of your opposite foot, and quickly jump over the rope again as your continuously revolve the rope around your body.
- The idea is to jump over the rope as quickly as possible with a slight hop. Don’t think of jumping as high as you can, think about bouncing on the balls of your feet.
- Continue alternating feet for reps.
Warm Up #2: Double Unders Jump Rope
The second warm up exercise are jump rope double unders.
- Reps: 20 seconds
- Sets: 1
- Rest: 10 seconds
Coaching cues:
- Hold the ends of the jump rope in each hand.
- With your feet hip-width apart, slightly bend your knees, and push the balls of your feet through the ground to jump up, point your toes to the ground, and with your hands by your waist quickly rotate your wrists to make small circles to revolve the rope under your feet twice within one jump.
- Land softly on your toes, and quickly push off again from the balls of your feet.
- Once again, the idea is not to just jump higher, the speed of the double under comes from the quick rotation of your wrists.
Superset A:
Superset A is comprised of the 1 1/4 barbell back squat supersetted with the squat jump tuck and reach.
A1. 1 1/4 Barbell Back Squat
The first exercise in superset A is the 1 1/4 barbell back squat.
- Reps: 8 reps
- Sets: 3
- Rest: 10 seconds
Coaching cues:
- With your feet hip width apart, place the barbell securely on your shoulder and grasp the bar with an overhand grip.
- While maintaining a natural arch in your back and keeping your torso upright, lower your body into a squat by bending at your hips, then knees, until your thighs reach parallel to the ground or deeper depending on your mobility.
- Press your feet through the floor to rise back up a ¼ of the way, pause, then lower back down to reach parallel or below, pause, then rise back up to standing.
- Repeat.
A2. Squat Jump Tuck And Reach
The second exercise in superset A is the squat jump tuck and reach.
- Reps: 8 reps
- Sets: 3
- Rest: 60 seconds
Coaching cues:
- While standing with your feet shoulder width apart , push your hips back and slightly bend your knees to a ¼ squat position.
- Then with power, quickly explode up by extending your hips forward, press your feet through the ground, and lift both of your arms overhead as you jump and tuck your knees up as high as you can.
- Cushion your landing by keeping your knees soft and moving directly back into the squat, then explode back up into the jump again.
- Repeat for reps.
Superset B:
Superset B is comprised of the barbell walking lunge supersetted with traveling jump lunges.
B1. Barbell Walking Lunge
The first exercise in superset B is the barbell walking lunge.
- Reps: 8 reps per leg
- Sets: 3
- Rest: 10 seconds
Coaching cues:
- Position the barbell across your upper back while holding on with an overhand grip.
- Keeping your chest up, step forward with one leg until your thigh is close to parallel to the ground and your knee is bent at a 90 degree angle.
- Press through the ground with your feet to lift yourself back up, then immediately step forward with your other leg and continue alternating sides while walking forward.
- Repeat for reps.
B2. Traveling Jump Lunge
The second exercise in superset B is the traveling jump lunge.
- Reps: 8 reps per leg
- Sets: 3
- Rest: 60 seconds
Coaching cues:
- While standing, take one step forward with one leg.
- As you make the descent into the lunge, your front thigh should be parallel to the ground with your back knee hovering just above the floor.
- Ensure your upper body is upright and perpendicular to the ground throughout the movement without allowing your front knee to go past your toes in the lunge position.
- Press your feet through the floor to complete a jump lunge, but rather than landing in the same spot, hop forward with the back leg.
- Continue traveling forward as you alternate legs.
- Repeat.
Superset C:
Superset C is comprised of the sled push supersetted with agility ladder ickey shuffle.
C1. Sled Push
The first exercise in superset C is the sled push.
- Reps: 20 seconds
- Sets: 3
- Rest: 10 seconds
Coaching cues:
- With the prowler sled in front of you, get into a low position with your feet staggered, while gripping the handles with your arms straight or bent and close to your torso.
- The goal is to stay low while driving your legs.
- Be sure to keep your core tight to maintain a neutral spine.
- Drive with your front foot while pushing off with your back foot.
- Remember to rapidly drive your knees high, similar to a high knee sprint.
- The first few steps of the sled push will be hardest, but once you get moving, you’ll pick up the speed.
C2. Agility Ladder Forward Ickey Shuffle
The second exercise in superset C is the agility ladder forward ickey shuffle.
- Reps: 20 seconds
- Sets: 3
- Rest: 60 seconds
Coaching cues:
- With the agility ladder in front of you, stand to the side of the first square.
- Step laterally into the square one foot at a time, then immediately step to the other side of the square with your outside foot.
- Then place the outside foot into the square ahead, followed by the opposite foot.
- Continue this, moving as fast as possible until you reach the end of the ladder.
- Once you reach the end of the ladder, turn around and repeat back to the starting point.
- Repeat for reps or duration.
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Question For You:
- Have you tried this leg workout for mass?
- How many times do you train legs at the gym per week?
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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