[UPWOD Nº32] The Lower Body Death Workout

*UPWODs are Lean It UP’s Workout of the Day. For more info on UPWODs, how to do them effectively, and what they’re all about, read the introductory guide before starting.

**You can find all of our previous UPWODs here.

KILL. YOUR. LEGS.

Monday’s UPWOD Nº32—The Lower Body Death Workout—is a relentless, slightly evil leg workout that’ll leave you gasping for air, weak and wobbly in the legs, and unable to walk properly for days.

It’s a heavy, compound leg workout that leaves a wake of destruction across the quads, hamstrings, and butt; elicits a strong EPOC effect and ignites the metabolism; and sparks fat loss along the way.

You’ll squat and lunge yourself into the ground with a circuit of hell — and then cap the entire workout off with a leg-blasting, fat-torching Stairmaster Blaster HIIT Cardio session.

It’s an evil, but oh so powerful, way to start your week off with a bang.

[UPWOD Nº32] The Lower Body Death Workout

The grey column provides substitute exercises that you can do in-home with resistance bands (RBs) and dumbbells so that everyone can blast through the UPWODs.

If you don’t have resistance bands, I use and recommend Black Mountain’s set. If you need dumbbells, I love the Bowflex SelectTech 552 adjustable dumbbells.

**Bonus info for each exercise:

• 1. [SUPERSET] Barbell Squats + Wide-Stance Barbell Squats — do a regular set of squats. Immediately take 1 step out wide and complete a second with a wide stance (lower the weight if needed).
• 2. Barbell Reverse Lunges — load a barbell in squat position and lunge backward one large step. Keep your core tight and stay balanced throughout. Do 12 reps per leg.
• 3. Barbell Romanian Deadlifts + 1-Leg Romanian Deadlifts — do a set of standard Romanian Deadlifts with a barbell. Maintain a slight bend in your knees and slide the bar down your shins. Immediately after, grab a kettlebell or dumbbell and complete a set of 1-Leg Romanian Deadlifts. Keep your back flat and core tight throughout and slide the weight down your shin.
• 4. [SUPERSET] Box Jumps + Weighted Wall Sits — find a stable box or platform and do a set of box jumps. Immediately prop yourself up against a wall and squat down so that your quads are at a 90º angle. Place a weight on top of your quads and hold the position for 60 seconds.
• 5. Goblet Squats — grab a dumbbell with 2 hands and hold it at collarbone height. Squat down as deep as possible without moving the dumbbell.
• 6. Leg Press — standard machine leg press.
• 7. Stairmaster Blaster HIIT — the Stairmaster Blaster HIIT workout is available and downloadable here. If you don’t have a stair mill, do the incline treadmill HIIT workout from UPWOD Nº1 (10% incline, 3 MPH/8-10 MPH for 45 second intervals). Do it for 10 minutes.

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Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP

ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).

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