20-Minute Express Leg Workout (All Standing, No Repeats)

If I wanted a quick and effective leg workout, I'd pick this one. And you can get more free workouts when you hit subscribe to my YouTube channel. Or better yet, click that join button and become part of my YouTube community so you can get more accountability and support to hit your goals. All right, team, you put out the request. More quick and effective leg workouts that bring the fire. We're gonna deliver today. And I'm joined by the amazing Rachel. Hi. She'll be offering modifications throughout today's leg workout. If you want to keep it all low impact to the. We're gonna get extra spicy. We're gonna go strength, power, strength, power. And it is all standing, no repeats. It's gonna be a super fun and spicy leg day. Grab your heavy weights. I've got anywhere from 20 to 25 pound dumbbells with me today. You have 15 leg exercises, no repeats. You go 40 seconds on, 20 seconds off sometimes, and sometimes you hold that 20 seconds in an isometric hold. Like I said, it's gonna get spicy. So get ready. Let's get our legs warmed up and let's jump in. No, repeat all standing leg day per your request. All. All right, here we go, guys. We're going alternating hamstring scoop for the beginning. So right toes up towards the ceiling, big scoop and reach. Left toes up towards the ceiling, big scoop and reach. Nice work. Alternating pointing those toes up towards the ceiling, lengthening through the hamstring hinge at the hips. Big scoop and reach. Lengthen through the back of the leg. Scoop it up. Do it again. One more each way. Scoop it up. Nice. Last one. Here we go. And then we're going to bring those feet parallel. We're going to go into a squat. Good old squat. Down and up. Knees are tracking out towards the outer three toes chest up, eyes up, dropping those hips, driving through the middle of the foot. Nice work. Go three. We're gonna take it to a tempo pace in two. Last one. Right here. We're gonna add some tempo. Down on a three. Hold for two.

Up on one.

Go down two, three. Hold for one, two.

Up on one.

Do it again. Down, two, three. Hold for one thousand two.

Up on one.

Drop for three, two, one. Hold for one, two. One more time. Drop for one, two, three. Hold for 1, 2.

Up on 1.

Nice work. Lunge with a knee drive. Right foot forward, left foot back. Take it. Lunge and drive. Lunge and drive. Very functional. Warm up. Taking you through the moves you're gonna see in today's workout. Starting with that tempo. Squat that's move number one. Go. Four. Nice work. Three. High knees in two and hold it here. Run it out for eight. Seven, six. Switch your legs. Lunge, other way. In three, two. Let's go right here. Left foot forward, right leg back. Lunge and drive. Driving through that front heel, all the way down, all the way up. Nice work. Right here for four. Go. Four. Nice work. Three butt kicks in two and one. Let's go for butt kick. Open up those quads. Run those heels towards those glutes for eight. Seven, six. You got it. Five, Four, Three. Two. Lateral squat. Take it nice and wide. Toes face me or slightly out. Hit left, stand, hit right. Dropping into that bent knee, driving out of it, side to side, hitting those outer glutes. Nice work. Right there. Go for 4. Lateral push. 3. Take it to a skater in 2 and 1. Walk it back in. You're gonna push right, push left, push. Add some power. Add some power. We go strength, then power. Go. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Take it back to a wall. I want you to come right here. I want you to go knees over toes. Get those knees over those toes. Might need you slightly hinge forward. Go to a calf raise right here. Calf raise. Knees over toe. Calf raise. Warming up the calf, warming up the ankles. If you're going to jump today with me, nice work. Go. Four. There it is. Three. Awesome job. Two and one. Step it forward. And you're just going to give me some hip opens. You can stay right there. We'll switch legs. Big open for the hip. Up and around like you're going around a bar stool. A countertop. Open up the hips from a standing position. One more here. Reverse it. Close the gate. Now think about closing. Drawing your knee back. Knee to knee. Nice. Knee to knee. There it is, right here. One more. Bring it in. Put your back against the wall. Tib raises. Farther your heels are from your body, harder it is. Pull your toes up towards your face. Okay. Actually think about pulling the middle of your foot up towards your face. Strengthening the tibialis. Top of the shin. Right there. Right. Great for knee health. Great for shin splints. Nice. Give me three. And two. And one. We're gonna close and open the gate the other way. It's gonna be awkward. We're gonna go back to back. We don't do this often. No, we don't normally face each other. It's all good. Nice. Open that gate. Big hip circle. Up and around. Open that gate. Big hip circle. Up and around. One more. Now close the Gate. Draw the knee back in. Nice. Good option here. If you want to do all standing, I normally like to go like down to the mat to open up my hips. But if you're trying to do all standing, this is a great option. One more. All right, Ready? Rage. Take your back. Back to the wall. We're just going to slide it down, right? Ready? A little wall sit action here. 90 degree bend. This is how you're going to finish your workout today. You're going to end with a 40 second wall sit. So we're just giving you a little taste. Little taste. Hold it here for three. Two legs. I've had enough of that. All right, here we go. You ready? Let's go. Quick sip of water. We're 15 exercises. We go squats, lunges, deadlift. Hit some accessory moves, like some lateral lunges in there. 15 moves. 40 seconds on, 20 seconds off. Do it once and you're done. You get to forget it. Start with your heavy weights. Remember that tempo squat we started with? Down on a three count, hold for two at the bottom. Up on a one count. That's going to be your starting move. Holding the weights right at my side, I go down two, three. Hold for one, two.

Up on one.

That is your first exercise and you are there in three, two. Let's squat. Take it down two, three. Hold for one, two.

Up on one.

Do it again. Down, two, three. Hold for one million two.

Up on one.

40 seconds on come on, two, three. Hold for 1, 2.

Up on 1.

We're playing with that tempo. That tempo. A great option to play with if you're, if you want to test that time under tension. Another way to progressively overload the legs without just getting heavier weights is to play with this tempo. Hold for two and drive on one. Take it down two, three. Hold for one, two, drive on one. Final four. Three, two, one. Out of that hole and you're done. Awesome job. All right, you ready? We're going to get spicy. I'm going to drop down to my 20s because this is a challenging move. You're going to take that squat into a power move. Squat, jump, squat, retract. Looks like this. Squat, jump, squat, retract. Alternate one squat with one squat, jump start on the jump in three, two. Let's go. Rachel's taking out the jump. Squat, retract, squat, explode, Squat, retract. And she's adding a calf raise in place of that jump, adding some power. We did this move in our new Perform 20 challenge, a two week strength training program designed to help you perform better Performance based strength training. And it was loved by all. So we are bringing it back. Hello, legs. There they are in the first two moves. Come on, come on. Bring the fire and the intensity. 10 more seconds. Yes, you can finish. 5, 4, 3, 2, 1. Holy bananas. Out of the gate right away. There you go. Check it out. Rest for 20. Curtsy, lunges. Curtsy lunges. Holy bananas. Back to 25. Curtsy lunge. Alternate wrap left leg around right leg. You lunge in three, two. Let's go. Curtsy, drive. Curtsy drive. Wrapping knee to calf. Catching your breath here with a strength exercise before we go. Power again. Nice work, team. Curtsy, curtsy. 20 down, 20 to go. Here we go. We drop the weights for your power move next. That's a good sign. Back to back power moves with weights would be tough. Sometimes body weight is the hardest. Yeah, we're going side to side. So do you know what your power move is? It's a skip skater. You're there in 4, 3, 2. Rest for 20. Drop the weights. Skaters, skaters, skaters. For 40 seconds, add a hop, make it big or don't give me a little lateral push. We push left, push left in three, two. Let's go. Skate, skate. Transferring the weight from side to side using those outer glutes. You just strength train in that curtsy. Lunge. Push, push, push. Come on. You can go for distance here. You can go for pace or speed. Landing softly on that foot. Push, push. Absorb that impact. Yes, you can use those outer glutes right here. Come on, you got this right here. Back to strength, back to strength. 10 more seconds. Yes, you can finish strong. Push. 5, 4, 3, 2, 1. You're out. There you go. Deficit lunge. Okay, Rachel's gonna give you a standard split lunge. I got a plate right here. I'm gonna put my right foot on this plate. All right? Foreign. I'm gonna go lunge, knee drive, lunge, knee drive. Adding just a little incline. You go in three, two. Let's go. Adding a little incline. It's gonna challenge that glute just a little bit more. Lunge, knee drive, lunge, knee drive. My challenge is that balance and stability at the top of that knee drive. Can you get your knee in line with your hip? Lunge, knee drive. Come on. Both glutes are active here. You got it. That knee drive. You're going to feel that other leg, that standing leg. Come on. 10 more seconds. 10 more seconds. No break after this. You are dropping. 20 second isometric lunge hold. In three, two, drop your weights and hold. 20 seconds. Hold that lunge shoulder stacked over hips. How close can you get that back knee to the ground? That is your challenge. It's an isometric hold. You got this for 10 more seconds. Let's go sit in the fire. Come on. It's 5, 4, 3, 2, stand up and shake. Whoo. Always feels good to shake it out. You got two beautiful legs. Same move, other side, no repeats. But it's a different leg, right? That's where she gets you. Lunge, knee drive. I want left foot forward, right foot back. Lunge, knee drive. Now you know what's coming. A lunge hold on the other side. We go in three, two. Let's go. Lunge, knee, drive. Lunge, knee drive again. Striving to get that knee up in line with that hip. Drop the back knee to the mat. Drive it up. Drop the back knee to the mat. Drive it up. Okay, left front, gluten, quad are working hard for you right here. You got this? Yes, you can. Come on. You only do each exercise once. That makes it palatable. Guys, come on. Come on. Give me your best effort right here, right here. 10 more seconds. 10 more seconds. Then you drop those weights and you find that isometric hold. Isometric hold. In five, four, three, two, drop. Hold. Here we go. Find that lunge. Shoulders stacked, back knee close to the mat. You're holding here. You got this. You get to come out of it, and you get a stand up in 10 seconds. Let's go, team. Whoo. Find that balance. Find it for 5, 4, 3, 2. Stand and shake. Whoo. Nice work, Rach. Always feels good to be on the other side. Saving me from falling over too. All right, good news. You're out of the isometric hold. Bad news, you got lunge jumps. I don't know if it's good or bad. We'll call it good news. Never taking lunge jumps for granted again. I had knee surgery. Thought I'd never do them again. Today. Positive spin. Today we get to do lunge jumps. You get to do lunge jumps for 40 seconds. Rachel's got your mod. Knee slam, switch. Knee slam switch. Alternating knee slams or lunge jumps. Say, yes, I can. We go in three, two. Let's go. Come on. 40 seconds of lunge jumps. You can do anything for 40 seconds if you break it down one rep at a time. All right, Knee slams is your option. Meant to be your power move coming out of those leg strength exercises. Shaking out that lactic acid, adding a little bit of power. Good for heart health. Right here, half down. Half to go. Come on. 20 seconds. Stay in it. Good news, we go back to strength after this. Guys, double leg deadlifts. Come on. What would it look like If I said 10, 9, 8. It burns. I know. I'm with you. Yes, you can. For five, four, three, two, one. Yeah. Lindsay. Lunge jumps, they never get easier. No, no, Good news is you're on. Move. 10 of 15.

Let's go.

Double leg deadlift. Grab some heavies. Here we go. Hinge, hinge, hinge. Stand tall. I like that on the exhale. That's where we're at. Seriously? Yeah. Crush some oranges in your armpits. Okay? Kick your butt. Kick your butt where your feet land. It's a good deadlift stance. We go in 3, 2. Initiate with a hip hinge. Hinge, hinge, hinge, hinge, hinge. Stand tall. Perfect exercise. Strategically programmed after lunge jumps. Because I know I need to catch my breath after that move. Heavy strength right here. Heavy strength. Soft bend in those knees. You don't have to get the dumbbells to the mat. Range of motion, whatever you got. You just want a nice stretch through the back of the legs. Stand straight up. Nice stretch. Stand straight up. No 20 second rest. We're going to go into 20 seconds of calf raises because I simply just don't do enough calf raises in my life. Rachel, I need more of them. We have to build it in, build it in. Come on. Four, three, two, stand. Calf raises. We filmed a workout for runners that included a single leg calf raise. Now I realize how weak my calves are, honestly. And just how much I need to do more of it. Okay, so good. 10 more seconds here. Drive to the ball of the foot. Hold and squeeze. Lower with control. 4, 3, 2. Recover. Yes, team. Nice work. All right, ready to add some power. Deadlift, clean squat. Deadlift, clean squat. Deadlift, clean squat. Lateral lunges. You're almost there. Here we go. Looks like this. Hinge drive, drop. Deadlift, clean, squat. Rachel's gonna keep the weights at the side. Take out the clean. 40 seconds in three, two. Let's go, hinge. Drive the weights up. Drop into that squat. Reset. Hips back, hips forward, hips down. Stand tall. Hips back, hips forward. Drop them. Stand tall. Nice work working those power moves, those power muscles that generate so much power from the legs. Here we go. It's hammies. It's hips. It's glutes and quads. Stand it tall. Yes, you can. That core is involved. 2. Big, strong, powerful move for 10 more seconds. Yes, you can. Stay in it. Lateral Lunge is where we go. In five, four, three, two, one. Whoo. There you go. Nice work, guys. One heavy, one heavy. Lateral lunge. We go right or left, Rach. Your call. Let's go. Left for the lefties, left for the lefties. Yeah. Here you go. Lateral lunge in 3, 2. Drop into that bent knee. Drive out of the hole. Drop into that bent knee. Drive out of the hole. Here we go. Lateral lunge. Nice. Think about absorbing the power, generating the power. Absorb on the way down. Generate on the way up. Transfer that weight to the outer edge of the foot. Drive off outer glutes and hips. Nice work. They're working for you right here. Come on, come on. You got two beautiful legs, and you only got to do each one once. You're on. Move 13 of 15. Let's finish this leg day nice and strong. Final 10 seconds right here. You got this, team. Stay in it for five, four, three, two. And you're out. Later, a lunge. Other way. Rest for 20. Set it down. This and a wall. Sit.

Yeah.

Two minutes of work. Buy in. Say yes, I can. Grab your weight. Hit right in five. Here we go. Three, two. Let's go. Drop into that right leg. Drive out of that hole. Explode off that bent knee. If you got lighter weights, you grab two weights and you frame your foot. You frame your foot right here. One on each side. Or you get one heavy weight. You drop into it. Drive out of it, absorb it, Generate some power from it. Come on, come on. 20 down, 20 to go. You are so stinking strong. Yes, team. So proud of you. Love a quick and effective leg day. I know Olivia said, never underestimate a 20 minute workout with Lindsay and Rachel. Yes, Perfect workout with her toddler this morning. Finish. 5, 4, 3, 2, and you're out. Drop those weights. We got body weight, which Rachel said it, they can be just as hard. Waltz it for your finisher. Get against that wall. Dropping down to find a 90 degree bend in the legs. Back is flat. Isometric hold for the final finish. You're there in 3, 2. Slide your back down that wall. Embrace that shake. All right. Legs are bent at 90 degrees. Arms are off the wall. You're just hanging out here. 40 seconds. Finish strong. Isometric holds are one of my favorite ways to finish workouts. That's when you know you've hit true fatigue, right? You go heavy, you add some power, then you add that isometric hold. All those small stabilizing muscles around my knees and hips, they are working right now. They are working. It's mental Too right. Like we did a cold plunge as a team. And it's a mental thing. Like, you really have to get your mind right. Get your mind right. You're almost there, guys. Drop an inch, you're in the final 5, 4, 3, 2. And recover. Come off that wall. Shake it out. Quick and effective leg day. You crushed it. Let's stretch. I don't know about you, Rachel, but my quads. After that, let's go right here. Quad stretch, standing quad stretch. Just drive that heel to the glute. Okay. Option. If you want, you can add a little forward hinge to this. Using the wall for balance. Come back up. Switch it out. Other way. Love me a good quad stretch after those squats, those lunges. Nice work, team. Quick and effective legs, strength and power. We always love hearing your feedback in the comments. Let us know what you think. What exercise was your favorite from today? Do you like this format? We want to know hamstring scoops again because it feels good. Toes go up towards the ceiling. Big scoop and reach. Let's do it on the left. Big scoop and reach. This time kick. Pick the right toes up. Reach down and just hold, hold and straighten. Round through that spine and then straighten the spine. Round through your spine and then straighten your spine. Stand back up. Other side. Left leg. Kick it out. Big scoop. Grab the toes or the heel if you can. Round through that spine. Lengthen through the hamstring. Flat back. Nice. When you go into that flat back, you should really feel that hamstring. Right. Flat back. Ooh, there it is. Let it go. Come back up. So stinking proud of you guys. Thanks for showing up for this quick and effective leg day. We're so glad you're here. We'd love to see you back for another workout really soon. Have a good day. Awesome job crushing leg day. If you loved it, hit subscribe to my channel. I've queued up another quick workout for you right here. Otherwise, I'd love for you to join me in a 20 minute strength and endurance challenge. You can find it all in this playlist right here. Have a great day.