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Legs | BurnIt ~ For a Complete Leg Burn 🔥

✔️ Minimum Equipment ✔️Approx 1h Are you ready for a leg workout that’s minimum fuss and maximum burn? All you need is approx an hour, some weights & a step/chair. Don’t worry about the weight - I’ve put 14kg but feel free to overwrite it with your own. You should feel the burn around the 8th or 9th rep! This routine is perfect for staying in one place, so find a space, put on some music and let’s get started!

  • 1 hour
  • Intermediate
  • Quadriceps · Hamstrings · Calves · Glutes

Interests

Bodybuilding Build muscle

Anatomy

Equipment

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Dumbbell

Aerobic Step

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Exercises

Section One 1 of 2

Single Leg Deadlift with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 14
Rest - 00:45
2 10 14
Rest - 00:45
Shoulder Racked Dumbbell Squat
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 14
Rest - 00:45
Standing Calf Raise with Dumbbells
Beginner
Calves
Set Reps Weight (kg)
1 20 14

Section One 2 of 2

Single Leg Deadlift with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 14
Rest - 00:45
2 10 14
Rest - 00:45
Shoulder Racked Dumbbell Squat
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 14
Rest - 00:45
Standing Calf Raise with Dumbbells
Beginner
Calves
Set Reps Weight (kg)
1 20 14
Rest - 00:45

Section Two 1 of 2

Split Squat with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 14
Rest - 00:45
2 10 14
Rest - 00:45
Forward Lunge with Dumbbells
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 14
Rest - 00:45
2 10 14
Rest - 00:45
Standing Calf Raise with Dumbbells
Beginner
Calves
Set Reps Weight (kg)
1 22 14

Section Two 2 of 2

Split Squat with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 14
Rest - 00:45
2 10 14
Rest - 00:45
Forward Lunge with Dumbbells
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 14
Rest - 00:45
2 10 14
Rest - 00:45
Standing Calf Raise with Dumbbells
Beginner
Calves
Set Reps Weight (kg)
1 22 14
Rest - 00:45

Section Three 1 of 2

Bulgarian Split Squat with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 14
Rest - 00:45
2 10 14
Rest - 00:45
Rear Lunges with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 14
Rest - 00:45
2 10 14
Rest - 00:45
Standing Calf Raise with Dumbbells
Beginner
Calves
Set Reps Weight (kg)
1 24 14

Section Three 2 of 2

Bulgarian Split Squat with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 14
Rest - 00:45
2 10 14
Rest - 00:45
Rear Lunges with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 14
Rest - 00:45
2 10 14
Rest - 00:45
Standing Calf Raise with Dumbbells
Beginner
Calves
Set Reps Weight (kg)
1 24 14
Rest - 00:45

🏅 🌟 Bonus Round 🌟🏅

Stop now if you want or blast through this bonus round! ✔️Compound Lifts ✔️Calf Raises x2

Shoulder Racked Dumbbell Squat
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 14
Rest - 00:45
Deadlift with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 14
Rest - 00:45
Standing Calf Raise with Dumbbells
Beginner
Calves
Set Reps Weight (kg)
1 26 14
Rest - 00:45
2 26 14

Created by

Leon Ward’s BurnIt
Personal trainer

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