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 intense 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: Barbell
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
In the front squat, the weight of the bar should be resting on your front deltoids, not on your wrists. Keep those elbows high, your core tight, and break parallel at the bottom of the rep!
2. Alternating Lunges
With the barbell resting on your back, perform each lunge in a controlled fashion. Your back knee should nearly be touching the ground and your front need should stay behind the front toe.
3. Jefferson Squat
Now, place the barbell on the ground. As you straddle the barbell, your front foot will be facing 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. Lift upwards. Halfway through the minute, alternate your setup position so your back foot becomes your front foot.
4. Romanian Deadlift
You will feel a major pump in your hamstrings during the Romanian deadlift (also known as the RDL). Set up to the bar with your feet about shoulder-width apart. Pick up the barbell and stand up straight. With your shoulder blades pulled together and your knees just barely unlocked, hinge at the waist.
The bar should stay close to your body as it travels down your legs and shins. Now lift the bar back to the starting position. Keep your back straight the whole time!
5. Back Squat
End your routine with the traditional back squat. Keep your core tight and lower your glutes as deep as you can. Thrust upwards to complete the rep.
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