Leg day workouts can be challenging, especially when you can’t make it to the gym or don’t have access to equipment. That’s why we’ve created the NERD FITNESS LEG DAY WORKOUT that can be done in the comfort of your own home. Whether you’re a beginner or an advanced fitness enthusiast, this 20-minute routine can be scaled to suit your needs.
To get started with our Leg Day Workout, begin with a 1-2 minute warm-up of leg swings and marching in place. Then, move on to 1-2 sets of the first exercise at an easier variation before progressing to your work sets. Rest 1-2 minutes between sets.
Alternate between Workout A and Workout B on non-consecutive days to allow for proper recovery. Start with the lower end of the prescribed sets and reps if you’re new to dedicated leg days, and gradually increase as you progress.
The 20-minute Nerd Fitness Leg Day Workout consists of three phases: warm-up, main exercises, and additional exercises. Here’s a breakdown of the exercises you’ll be doing in each phase:
Home Leg Day Workout A:
Phase 1: Warm up for a few minutes
Phase 2: Do 2 or 4 sets of Squat Variation and Deadlift Variation
Phase 3: Do 2 or 3 sets of Lunge Variation and Calf Raise Variation
Home Leg Day Workout B:
Phase 1: Warm up for a few minutes
Phase 2: Do 2 or 4 sets of Deadlift Variation and Squat Variation
Phase 3: Do 2 or 3 sets of Step-up Variation and Shin Raise Variation
Both workouts include squat variations, deadlift variations, and other exercises that can be modified to suit your fitness level and available equipment. Whether you prefer bodyweight exercises or have access to weights, the NERD FITNESS LEG DAY WORKOUT has options for everyone.
If you’re interested in a custom workout tailored to your specific needs, our team at Nerd Fitness can help. We offer online coaching programs that focus on effective routines, nutrition, and stress management to optimize your fitness journey. Check out our online one-on-one program for more information.
In addition to the workouts, we’ve provided detailed explanations and variations for each exercise to ensure you have a comprehensive understanding of how to perform them. From assisted squats to one-legged deadlifts, there are options for every fitness level and preference.
So, if you’re looking for a challenging and effective leg day workout that can be done at home, give the NERD FITNESS LEG DAY WORKOUT a try. We’re here to help you build strength and achieve your fitness goals, wherever you are.
