I used to think that no leg day was complete without using heavy weights or machines. That is until I tried this Kamikaze mission of a workout.
For one, every move is done one leg at a time to put more direct loading onto your leg and hip muscles without needing access to anything besides your own bodyweight in the beginning (and a pair of lighter dumbbells if you're really fit). In addition, by doing 4 straight single-sided moves in a row (strategically sequenced, I might add), your poor muscles are going to feel loaded to the max.
Because this routine is so challenging, I’ve created a beginner and advanced version. The beginner version has you perform all 4 moves back to back, but you alternate between sides each set to mitigate the fatigue. The advanced version has you do all 4 moves on one side first before switching, and will change your life.
Beginner
Directions: Alternate between 50 seconds of work 10 seconds of rest for each move in the following circuit.
1a. Single-leg shoulders-elevated hip thrust, left then right leg
1b. Single-leg feet-elevated hip thrust, left then right leg
1c. Bulgarian hip hinge, left then right leg
1d. Bulgarian split squat, left then right leg
That’s 1 round. Do 2 to 3 rounds, resting 1 to 2 minutes between rounds.
Advanced
Left Leg Circuit
Directions: Perform each move for a minute with little to no rest between moves.
1a. Single-leg shoulders-elevated hip thrust
1b.Single-leg feet-elevated hip thrust
1c. Bulgarian hip hinge
1d. Bulgarian split squat
Rest 1 to 2 minutes and move to the other side.
Right Leg Circuit
Directions: Perform each move for a minute with little to no rest between moves:
2a. Single-leg shoulders-elevated hip thrust
2b. Single-leg feet-elevated hip thrust
2c. Bulgarian hip hinge
2d. Bulgarian split squat
That’s 1 round. Rest 1 to 2 minutes and return to the starting side. Do 2 to 3 rounds/side.
Progress Tracking:
Look to first increase reps before adding load due to the sheer amount of systemic fatigue from this collective grouping of movements. You could also wear a weight vest to increase the challenge, which may be more practical due to limited transition time between moves.
For more metabolic bodybuilding workouts you can do at home, check out my MetaShred Extreme program!