Workouts That Work—Anywhere, Anytime
There’s nothing quite like leg day — the sweat, the burn, the shake, and that proud walk funny for a day or two feeling. We’re not just building quads and glutes here; we’re building power, grit, and a rock-solid foundation that carries over into every lift, sprint, and daily move.
So embrace the burn, chase the pump, and remember: strong legs, strong life!
15-9-6 Leg Day MetCon
The Set
Reverse Lunge & Twist with KB Front Racked (15 – 9 – 6 per side)
What it is:
A lower-body and core-strengthening move that challenges balance, stability, and rotational control. Holding the kettlebell in the front rack position forces your core to brace, while the twist targets your obliques and improves mobility.
Set Up:
Hold a kettlebell in the front rack position at chest height, elbow tucked, wrist neutral, handle resting diagonally across the forearm.
Stand tall with feet hip-width apart, core braced, and shoulders stacked over hips.
The Lunge:
Step one leg straight back into a reverse lunge.
Keep your front knee stacked over your ankle and your chest lifted throughout.
The Twist:
At the bottom of the lunge, rotate your torso toward your front leg.
Keep your hips square and twist from your mid-back, not your lower back.
The Return:
Rotate back to center.
Press through your front heel to return to the starting position.
Complete all reps on one side before switching, or alternate legs each rep.
Box Jump Burpees (15 – 9 – 6 reps)
What it is:
A plyometric power move that develops explosive strength, coordination, and lower body speed. The goal is to jump with control, land softly, and maintain consistent form throughout the set.
Set Up:
Stand facing a sturdy plyo box or platform, feet about hip-width apart.
Keep your core braced, chest up, and arms relaxed at your sides.
The Jump:
Dip into a quarter squat, swinging your arms back.
Explosively drive through your legs, swinging arms forward and up to generate power.
Land with both feet fully on the box, knees soft, and chest tall.
The Step Down:
Step down one foot at a time — avoid jumping backward to reduce joint stress.
Reset your stance before the next jump.
Tip: Focus on a soft, quiet landing to protect your knees and absorb impact through the hips.
Side Plank Leg Raises (15 – 9 – 6 per side)
What it is:
A core and hip-strengthening move that targets the obliques, glutes, and outer thighs while improving lateral stability. Holding a strong side plank engages the core, and lifting the top leg adds challenge to both balance and strength.
Set Up:
Lie on your side with your elbow directly under your shoulder and legs stacked.
Press your forearm into the floor, lifting your hips so your body forms a straight line from head to heels.
Engage your core and keep your shoulders and hips stacked.
The Leg Raise:
Keeping your top leg straight, lift it up to hip height or slightly higher.
Move with control — avoid letting your hips drop or rotating your torso.
The Return:
Lower your top leg slowly back to the starting position without resting your hips on the floor.
Complete all reps on one side before switching.
Tip: Drive the lift from your glutes, not your lower back, for better activation and joint safety.
In and Outs (15 – 9 – 6 reps)
What it is:
A core-focused bodyweight movement that targets the abdominals and hip flexors while challenging coordination and balance. The “in” phase engages the core through compression, while the “out” phase demands stability and control.
Set Up:
Sit on the floor with your hands placed slightly behind you for balance, fingers pointing forward or slightly outward.
Lean back slightly, lifting your feet a few inches off the ground, knees bent.
Keep your chest lifted and core engaged.
The “In”:
Pull your knees toward your chest, squeezing your abs.
Keep your movement controlled — avoid rounding your back.
The “Out”:
Extend your legs straight out in front of you while leaning back slightly to maintain balance.
Don’t let your feet touch the floor between reps unless you need to reset.
Tip: Keep your movements slow and steady to increase time under tension and protect your lower back.