In this informal YouTube vlog, host Speaker A and guest Ben Jones (Ben Jones Fitness) film a back‑to‑basics leg workout at World Gym North Lakes in Brisbane. They start by describing the massive, warehouse‑style gym and then walk through each exercise in the session, explaining warm‑up protocols, weight selections, rep schemes, and technique cues. The routine begins with hip‑thrusters to activate the glutes, followed by barbell squats (60 kg warm‑up, three working sets of 80 kg × 10), hack‑squat machine work (60 kg × 3 × 10), stiff‑leg deadlifts with dumbbells (20 kg warm‑up, 30 kg × 3 × 10) supersetted with a body‑weight hamstring drill, sled sprints (40 m back‑and‑forth with incremental loading), and finishes with kettlebell swings as a new full‑body movement. Throughout they share personal observations (e.g., glute activation, feeling of safety with hack‑squat pads, the challenge of sled weight), give practical advice (use pads for back safety, start light, progress gradually, be cautious with kettlebell form), and end with a light‑hearted sign‑off about grabbing food, napping, or watching Netflix. The tone is conversational and enthusiastic, aiming to motivate viewers to try the routine while emphasizing proper form and gradual progression.
Chapters
What's going on guys, me and my boy Benny here, aka Ben Jones Fitness on the gram, on the Insta, that's it. We just finished a nice easy back-to-basics leg day with a few out of the— actually you'll see, you'll see a few fancy exercises towards the end, or not so much fancy but just different to what we usually do.
Usually, yeah, some new exercises.
Yeah, because where are we, Ben?
We're at Worlds here at North Lakes. It's probably, to me, I think it's the biggest gym on the north side of Brisbane. It's the biggest I've been to.
I don't know about you, but no, this is— it's a warehouse. If you've ever been to a hardware store, this, this is like a hardware store of gyms, like a massive— or Walmart or a shopping center. Like, this is the— this is the Mecca of Brisbane. This is the Gold's Gym of Brisbane. And it's a nice rainy day outside, I don't know if you could probably tell, so it was— it's even better to get inside and get, get our sweat on.
Yeah.
So what we— what do we start off with?
So we started with Uh, we'll do so. No, we started with the hip thrusters. That's the one. Thank you.
You got it written down here to remind us as well. Memory's gone.
Really got the, um, the glutes going. Yeah, I haven't done a great deal of hip thrusters before, um, but it's a really good warm-up exercise, like, sorry, activating your glutes. So especially when we went into our squats after that. Yeah, um, there, my glutes were firing, ready to go.
So yeah, I find that with the hip thruster, it really it turns the glutes on. If you're not sure what activate means, it means just essentially warming the muscle up. So when we went into squats, which was next, the glutes, which are the major, major muscle in the leg, or one of the major muscles, are ready to go and sort of helped us, helped us lift in that. And we, for all the exercises in here, we did about 1 warm-up set, so about 60% of the max weight, and then we did 3 working sets. So for squats, we did 1 warm-up set of about 60 kilos, And then I did 3 sets of 80 kilos of 10 reps. And Ben, I think you got the triple digits.
Yeah, I went to 100. I want to try and get, build a nice, say, 60%, oh, not 60%, say a bit more of 70, 80% of, build that up so I can sort of hit about maybe 100 kilos on, you know, 8 to 10 reps. So I just get that comfortable weight happening. Tell you what though, my glutes are probably a bit weak. I feel like that's something I need to really work on. I can work on them too.
And then we went on to the hack squats, another awesome machine that we don't have at our normal gym here. So that was again another, another really great leg exercise. That took it out of me.
Yeah, that was strong.
That was good. That was a warm-up set as well. We did just one plate for the warm-up set of 10 reps, and then I think it was only 60 kilos we ended up doing for 3 sets. Yeah, 3 sets of 10 reps.
Yeah, you'll see in the video, I carked it. I don't know about you, mate.
Far out. That's a good one, really like that one. And it feels You feel nice and safe in the end. With the pads on the shoulders? Oh yeah, on the shoulders. I felt that's a really good one. If you're having trouble with your back, I mean, I always advocate squat is probably the best all-around leg exercise, but if you can't do squats, give hack squats a go. 'Cause that was incredible.
For sure.
After hack squats, we went on to stiff leg deadlifts.
Oh man.
With the dumbbells.
I'm feeling that right now, hey. Yeah, uh, what do we hit first?
We did a warm-up set, 20 kilos, 10 reps. Yeah, and then 3 sets of 10 reps with 30 kilos. Yeah, supersetted with another new toy. We hadn't seen this one before.
What was that? That was the— I'd say that was the hamstring.
Yeah, it's like a body, bodyweight hamstring.
You guys can see it, but, um, yeah, again, like, I, I thought we were doing that right, but it wasn't until this chick jumped on and, man, she was going up like level and then extending even further.
Yeah, so we went to 90 degrees and she was going right up to— oh well, we were horizontal and she was going vertical. So I don't know, maybe we're gonna step up our game, but she was— she was showing us up. So we superseded those for 3 sets, and then after that we went on to the sled, which was probably my favorite. I love the running around type exercises.
That's your go-to.
And so it was deceivingly heavy. Like the first set we did with just the sled for 40 meters. So we sprinted 20 meters, sprinted back 20 meters in one set, like it's one set, and then we swapped over. And then we put just one plate on and we did the same again. So sprinted up 20 meters, back 20 meters, and that was so good. I got a glute pump out of that. I got some blood in the legs.
Died, died towards the end. Second set, carked it. Like you see on Facebook videos, like everywhere, of people stacking on— yeah, stacking on the plates, hey, stacking on the weight. And you're looking, you look at it and you're like, no worries, how hard could that be, right?
Nah, it's harder than you think.
Definitely give it a go. Definitely if you're looking for a good leg day.
I think it's a good finisher.
Yeah, definitely to wear out your legs.
You could just do that for 10 sets and you would have a good leg day. If you sprint for that for 10 sets, yeah, you're cooked. Or if you don't have one of those, uh, get your friend to put an elastic band around you and try to, try to make them stop you. Yeah, yeah.
So try and pull a Zest Sprinting off or something like that.
And then last but not least, what do we finish up with? New movement.
Oh yeah, kettlebell swings. Um, again, you see it everywhere. I haven't personally given it a go before. Obviously I feel a bit uncomfortable being a new movement, but, uh, as you said, you know, over time you put the practice in. Yeah, it's all it is, just practice. So yeah, you're going to feel uncomfortable and a little bit awkward doing the movement, but again, you're not going to be able to pick up like anything that's new. You're not going to be able to pick it up straight away and do it.
That's it, it's just all the little movements and practice. And kettlebells, be careful with them, guys, because if you, if you mess them up, you, you can hurt yourself pretty easily. But that being said, if you do use them properly, I'm loving them right now. They're probably my number one weight exercise that I'm doing at the moment in terms of whole body exercises, because they really do hit every part of the body when you use it. Like before, we were doing kettlebell thrusters, I think they're called. I'm not entirely sure. Kettlebell swings, that's what we were doing.
Yeah.
And you could feel it— core, shoulders, back, grip strength, everywhere. So it's really, yeah, all around sort of movement. Incredible exercise. And there's so many variations you can do with kettlebells. But I think that was it. We're gonna go get something to eat, get a big feed, rest up. I think it's a good day to, to have a nap.
Netflix, mate.
Yeah, read a book or watch some Netflix. Otherwise, thanks for watching, and, uh, we'll see you in the future video. But yeah, as always, happy lifting and keep moving.
