high intensity female bodyweight leg workout If you do not have access to a gym or some training equipment, don’t use that as an excuse to not workout your legs. This is a great workout for the ladies to really target the upper legs with a big emphasis on the glutes (booty / butt / ass, hamstrings) area.

It will help give you that firm and rounded behind. All the exercises are bodyweight exercises, thus you need very little equipment and can do this workout pretty much anywhere.

A few of the exercises are explosive exercises which keep your heart rate up to ensure the intensity remains high.

Download a printable training log of the High Intensity Female Body Weight Leg Workout,  here:

Female outdoor bodyweight leg routine

Warm Up:

  • 5 minutes skipping/running to warm up.

Exercise 1:

  • Jump squats

Sets: 4
Reps: 12, 12, 10, 10

Exercise 2:

Sets: 4
Reps: 10, 8, 8, 6 (Each leg)

Exercise 3:

Sets: 4
Reps: 15, 12, 10, 10 Increasing weight each set

Exercise 4:

  • Sprints

Sets: 3
Sprint for about 50 – 100 metres at a time. Rest for one minute between sets.

Exercise 5: Triset Circuit

  • Bridge with 2 second hold and squeeze at the top

Superset with

Superset with

Sets: 3
Reps: 10, 10, 10 Increasing weight each set

Female outdoor bodyweight leg routine

Cool Down:

  • 20 minutes stretching and meditation

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