The Ultimate 45-Minute Leg Day for Busy Athletes

Short on time but still want to hit your legs hard? Skipping leg day isn't an option, so here’s a quick, effective workout that maximises strength, hypertrophy, and endurance—all in under 45 minutes.

The Workout

A: Strength Focus (Big Lifts)

🔥 A1) Back Squat – 3 x 5 reps (Heavy, 3 min rest)

• Prioritise strength by going heavy while maintaining good form.
• Rest fully between sets for maximum power output.

B: Hypertrophy & Athleticism

🔥 B1) Dumbbell Romanian Deadlifts (RDLs) – 3 x 12 reps (2-second negatives)
🔥 B2) Barbell Reverse Lunges – 3 x 8-10 reps per leg (2 min rest after B2)

• These supersets build muscle and improve stability while keeping intensity high.
• Focus on controlled eccentrics (slow lowering phase) for maximum muscle activation.

C: Explosive Finisher

🔥 C1) Wall-Ball Challenge – 100 reps for time

• Break it into sets of 15-25 reps with short rests.
• This torches the legs while boosting power, endurance, and mental toughness.

💡 Have extra time? Add calve raises for full lower-body development.

Fuel Your Session with Pulse Nutrition

To power through this high-intensity workout, fuel up with our Endurance Fuel.
✔ Quick & easy to drink on the go
✔ Carbs + electrolytes for sustained energy & hydration
✔ Perfect for pre & intra-workout performance

👉 Mix, sip, and stay strong through every rep.

#FuelYourWhy