10 minute rubber legs

We have plenty of leg machines and squat devices at our Ottawa personal training studio but we still love free weight moves. Here is a free weight routine when performed properly with control and intensity can completely rubberize your legs in as little as 10 minutes.

The workout is sure to elevate your heart rate and keep it there for your ‘running up a hill’ type cardio effect. The format has been designed through time and experience to fatigue all the muscles in an effective and safe order.

The workout is set up like this:

  1. Top half of the lunge (heavy) one leg then the other.
  2. Bottom half of the lunge (light) one leg then the other.
  3. Dumbbell squat mid range only.
  4. Plate leg lifts, one leg then the other.
  5. Dumbbell hamstring dead lift (pausing in the middle).
  6. Goblet squat full range blended into sumo squat full range.


The key here is to move slowly and smoothly…but continously. Your legs will burn but they will also warm up in the sense of getting stronger as you go. YES stronger, legs are designed for lots of continous work so give them time to reach peak performance.

The video is T performing the entire workout real time with little rest between sets. Weights are of course chosen for her strength and skill appropriate levels. Should you have any balancing issues the best approach is to practice the routine slow with no weights or very light weights until you find your groove.  As always be smooth and deliberate about flexing and feeling the thigh mucles contract NOT just getting through each movement. Give it a go and let us know what you think!

Be well, be strong,

Andrew and Tierney


One Reply to “10 minute rubber legs”

  1. Cathy hendry says:

    Excellent routine. Video demonstration helps a tonne!! Thank you

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