High Intensity 5-Minute Barbell Leg Workout
Hey Aliens! On this rendition of Workout Wednesdays, we are going to be putting our legs to the test with this high intensity 5-minute barbell leg workout. To begin, set up your barbell on the ground in an open space.
A word of caution — don’t load on too much weight! These exercises may seem easy at first, but this workout is 5 minutes of continuous exercise
TOTAL LENGTH: 5 minutes
INTENSITY LEVEL: High
EQUIPMENT NEEDED: A barbell (weights optional). Check out our Swiss bar for sale to maximize your workout!
Skill level
BEGINNER = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.
INTERMEDIATE = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.
ADVANCED = Complete this workout four times. Rest after each workout for 1 minute, then repeat.
Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one!
Each time you do this circuit, try to add more weight, do more reps, and/or take fewer breaks.
1. Front Squat
Setup:
a) Assume a standing position with your feet shoulder width apart in front of a barbell.
b) Pick up the barbell with an overhand grip and rest it on your front deltoids. Make sure your elbows are high and your core is tight.
Action:
a) Hinge at the waist to squat down until your hips dip below your knees.
b) Pause for a moment and contract your quads and glutes to thrust upwards to the starting position.
c) Repeat!
2. Alternating Lunges
Setup:
a) Now place the barbell on your traps behind your head.
b) Assume a standing position with your feet relatively close together.
Action:
a) Step forward with one foot and lunge down until your back knee nearly touches the ground. Be sure to keep your front knee directly over your front foot.
b) Then, contract your front quad to rise upwards and return to the starting position.
c) Repeat this motion on the other side and keep alternating legs.
3. Jefferson Squat
Setup:
a) Now, place the barbell on the ground.
b) Straddle the barbell so your front foot faces straight outwards, perpendicular to the bar. You can angle the toe slightly outward depending on your hip flexibility and comfort. Your other foot is facing to the side, parallel to the barbell.
Action:
a) Contract your quads and glutes to stand upwards.
b) Squeeze your glutes at the top and return to the starting position.
c) Repeat this motion for 30 seconds and then switch legs.
4. Romanian Deadlift
Setup:
a) Set up a barbell on the ground in front of you and step forward so that the barbell is over the middle portion of your feet.
b) Hinge at the waist and bend your knees so that your back is roughly parallel to the floor.
c) Grab the bar with your palms facing towards you and your hands slightly wider than shoulder width apart.
d) Lift the barbell up to a standing position.
Action:
a) With a slight bend in your knees, hinge at the waist with a straight back and slowly lower the barbell towards the ground. You should feel a deep stretch in your hamstrings as your hips move backwards.
b) Pause for a moment at the bottom and reverse the motion as you return to the standing position. Squeeze your glutes hard in this position.
c) Maintain tightness in your core and repeat!
5. Back Squat
Setup:
a) Assume a standing position with your feet shoulder width apart in front of the barbell.
b) Pick up the barbell with an overhand grip and rest it on your traps behind your head. Engage your core.
Action:
a) Hinge at the waist to squat down until your hips dip below your knees.
b) Pause for a moment and contract your quads and glutes to thrust upwards to the starting position.
c) Repeat!
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