24-Minute Intermediate Leg Workout for Next-Level Legs

Tired of not seeing results from your so-called intermediate leg workouts? Then check this out! BodyRock Trainer and amateur boxer Sylvie Dugar has created a 24-minute intermediate leg workout that's going to hit all your lower body muscles in a targeted sequence for insane lean, sculpted gains. 

All you need is minimal equipment and maximum effort and you can burn major calories in less than half an hour. And the lean gains don't stop at your legs, either.


Because your lower body is home to the biggest and longest muscles in your body (your glutes and quads, respectively), building fat-burning muscle in these hot spots is one of the best ways to shed fat from all over your body. 

Learn more: How to Build Muscle as a Woman: The Ultimate Guide to Lose Fat & Gain Muscle the Right Way. 

Ready to smash this amazing intermediate leg workout?

PRESS PLAY on that playlist, Get your mat out, and MOVE, sister!

Get more intermediate leg workouts (and 1000s of other workouts) in BR+. Sign up for a FREE trial now!

Gear Used:

Booty Band

Bar + Weights

Step Riser


Get the gear in our online store!


Circuit 1:

45 seconds work, 15 seconds rest. 2 rounds.

Kneeling abductions

Kneeling leg lift

Lying abductions

Circuit 2:

45 seconds work, 15 seconds rest. 2 rounds.

Squat leg raise

Jump squat

Hip Thrust to calf raise

Circuit 3:

45 seconds work, 15 seconds rest. 2 rounds.

Quad extensions

Curtsy lunges


Circuit 4:

45 seconds work, 15 seconds rest. 2 rounds.

Stiff Deadlifts


Hamstring curl


In addition to the support provided by our team, this design guide can help you plan and apply a Resistance band exercises for legs. Resistance band leg workouts It takes you through the entire process and includes a glossary of Resistance band exercises for legs and worksheets to assist in the layout phase. This manual should be used as a model or guide only. End-users are encouraged to adopt all or part of the recommendations as appropriate to meet their individual needs.

Resistance band exercises for legs December 03, 2020

Hey Marc, I’ve since re-written the article for up to 6 days per week of training using push-pull-legs.

Resistance band exercises for legs November 11, 2020

Is there a video for the intermediate leg workout on sweatflix?

Fran Monaldi June 06, 2020

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