Does your workout routine ever get boring? Do you lack variety or even knowledge of what to do when you step in the gym? Visionary Meals sponsored athlete and performance & lifestyle coach, Katie Anne, shares a leg day workout that will help you grow!

Training legs is essential to your overall health & body function. Although it can be the most challenging day, never skip leg day! We have outlined some of the key reasons that you should amp up your leg training routine this year!

  1. Compound movements provide added benefits! Many leg day movements, such as squats & deadlifts, are compound movements. This means that they engage multiple muscle groups at the same time. Squats, for example, work glutes, quads, hamstrings, calves, & abdominals all at the same time!
  2. Rev up your calorie burn! Working larger muscles, such as your legs, requires more energy usage, which means greater calorie burn.
  3. Reduce or eliminate lower back pain! Back pain is often caused from weak or tight lower body muscles, such as hamstrings. By training legs, you will be strengthening & stretching muscles that may be the source of your discomfort. Try adding a foam roller to your stretching routine!
  4. Increase your stability in everyday tasks! Different variations of lunges, deadlifts, squats & other lifts will help with overall balance & stability! Whether you are chasing a child at the park or walking down the stairs, we all can see the benefit of increased stability.

Training legs provides benefits to our everyday movements that allow us to live life to the fullest!

Give Katie’s workout a try this week at the gym & reap the benefits!

  • Deadlifts of choice (sumo, conventional, Romanian, block pulls, rack pulls)
    • 3 sets of 5-7 reps @RPE 8
  • Box Squats or Pause Squats
    • 3 sets of 8-10 reps @RPE 8
  • Leg Curls or Glute Ham Raise
    • 3 sets of 10-12 reps @RPE 9
  • Walking Lunges (with or without weight)
    • 3 sets of 15-20 reps per leg @RPE 9
  • Abductor Machine with 2 second pause at full contraction & controlled eccentric
    • 3 sets of 15-20 reps @RPE 9
  • Banded Side Walks (purchase exercise bands here!)
    • 2 sets of as many reps as possible

*RPE is rate of perceived exertion. RPE of 9 is leaving one rep left in reserve/one rep shy of failure. RPE of 8 is leaving two reps left in reserve/ two reps shy of failure.

Visit Katie’s website for coaching information here, & follow her on Instagram @katieanne100 for motivation, workouts or coaching information.

Love this workout? Let us know in the comments & share on social media!

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