50 Minute Explosive Leg Workout at the Gym
Superset Workout To Build Strength and Sculpt Your Lower Body
On today’s episode of Live Lean TV, I’m showing you a 50 minute explosive leg workout at the gym to build strength and sculpt your lower body.
This leg workout was from my Live Lean Strength workout program in our workout app.
Trainer
Brad Gouthro, PTS/NWS, host and creator of Live Lean TV, and the #1 expert teaching people all over the world how to Live Lean 365 days a year.
Workout Duration
It took approximately 50 minutes, and left me sweaty.
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Workout Focus
This explosive leg workout is focused on building strength, by targeting the fast twitch muscle fibers in the legs.
Required Equipment
- Barbell
- Box
- Dumbbells
- Foam roller
Workout Instructions
Complete exercises A1-A2 and B1-B2 in superset format.
Exercises
Click the links below for the step-by-step exercise demonstrations
50 Minute Explosive Leg Workout at the Gym
Here’s the leg day superset workout.
Superset A:
The first legs superset is comprised of barbell deadlifts supersetted with seated box jump.
A1. Barbell Deadlift
The first exercise is superset A is a barbell deadlift.
- Reps: 4
- Sets: 5
- Load: 80% of one rep max
A2. Seated Box Jumps
The second exercise in superset A are seated box jumps.
- Reps: 4
- Sets: 5
Superset B:
The second legs superset is comprised of dumbbell forward lunge supersetted with stationary jump lunge butt kickers.
B1. Dumbbell Forward Lunge
The first exercise is superset B is the dumbbell forward lunge.
- Reps: 4 per leg
- Sets: 5
- Load: 80% of one rep max
B2. Stationary Jump Lunge Butt Kickers
The second exercise in superset B are stationary jump lunge butt kickers.
- Reps: 4 per leg
- Sets: 5
Cool Down
I finished up the workout with some foam rolling:
- Foam Roller Calf Massage
- Foam Roller Hamstring Massage
- Foam Roller IT Band Outer Thigh Massage
- Foam Roller Quadriceps Massage
- Foam Roller Piriformis Glutes Massage
- Foam Roller Upper Back Massage
Overall this was an awesome leg workout.
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Question For You:
- Do you try this 50 minute explosive leg workout at the gym?
- How much did you deadlift?
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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.