Free Workout Friday: Leg Day.

"Your body can stand almost anything,

it's your mind that you have to convince."

This Friday we're switching things up, instead of fitness tips we are coming to you with an actual workout! This hammy-glute focused leg workout will have you feeling sore in all the right places! The exercises listed below with a & b are to be performed as a superset.

"Supersets are combinations of exercises performed consecutively with no rest in between the sets and can be performed on the same muscle group or different groups, depending on your goals and preferences."

Give this Datefit leg day a try and let us know what you think!

Warm up:

  • Incline walk on a treadmill for 5-10 minutes.

  • Dynamic warm-up/hip mobility (bodyweight squats, walking lunges, etc).



1a. 4x10 Weighted bench step ups + reverse lunge

1b. 3x20 Sumo pulse squats.

2a. 3x10-12 Romanian split squats 

2b. 3x20 Weighted jump lunges

3a. 4x 12-15 Dumbell Stiff- Leg Dumbell Dead Lift

4a. 3x 20 Leg ABDuctor machine

4b. 3x 20 Leg adductor machine


Leg Burnout: Complete as a circuit 3x through each.

- Banded jump squats x20

- Banded glute bridge x25

- Plyo jump squat on step x 15



- Static stretch and foam roll lower body.










Steven MacecevicDatefit