40 Min Unilateral Leg Strength + Sprint: Day 34 of HR12WEEK 5.0
Heather Robertson- Duration
- 38 min
- Level
- Intermediate
- Body Focus
- Lower Body
- Est. Calories
- ~271 kcal
Leg day in 40 minutes: single-leg squats and lunges with heavy dumbbells and pulses, then a sprint finisher.
Day 34 of the HR12WEEK 5.0 plan alternates full-range single-leg exercises with small pulsing movements to fire up the quads and calves. Two circuits of 40 seconds on and 20 off, three rounds each, build time under tension, and a sprint finisher with ghost rope, wall sits and jump squats trains endurance. The video runs about 39 minutes.
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Equipment setup
Who Is It For?
Experienced exercisers with heavy dumbbells who want a demanding single-leg leg day with an endurance finish.
Who Is It Not For?
Not ideal for beginners, sensitive knees or low-impact needs, since it has lunges, wall sits and jump squats.
Key Benefits
Builds quad and calf strength and single-leg control through time under tension, with a short sprint for endurance.
Things to Keep in Mind
Pick a weight you can control on one leg, keep your front knee tracking over your toes, and skip the jump squats if your knees complain.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Dumbbells
Used in this session