Leg day is here, and this preview of Day 1 of the Sculpt Program is designed to challenge your lower body strength, stability, and endurance. Filmed at the gym, Massy Arias demonstrates how the program focuses on progressive overload to build muscle and enhance performance over time. This leg day routine not only sculpts the glutes, hamstrings, and quads but also incorporates core and stability work to leave you feeling strong from the inside out.

Each movement is strategically paired in circuits to maximize efficiency while keeping your heart rate elevated. Below, we’ll break down the leg day workout by circuit so you can follow along step-by-step. Whether you’re performing this at home or in the gym, prepare to feel the burn!

Warm-Up: Set the Stage for Leg Day Success

Before jumping into the circuits, it’s crucial to warm up your muscles and activate your lower body. Perform 5–10 minutes of dynamic stretches, including neck circles, hip circles, and arm circles, to prepare your body for the workout.

Follow along in the video below. For those of you who are already part of the Sculpt Program, share this blog with a friend to give them a sample of what they can expect in the Sculpt program!

Circuit A: Building the Foundation

This first circuit is designed to establish a strong foundation for your lower body. By combining dynamic and isometric movements, you’ll activate your quads, glutes, and core while improving balance and coordination.

A1. Bodyweight Squats – Dynamic/ISO

• Reps/Time: 10 reps dynamic + 20 seconds isometric hold
• Sets: 3

How to Perform:

1. Stand with feet shoulder-width apart.
2. Lower into a squat, keeping your chest up and your weight in your heels. Perform 10 dynamic squats.
3. After the 10th squat, hold the bottom position for 20 seconds.
4. Repeat for three rounds.

Key Tip: Engage your core and glutes during the hold to maximize activation. You may add weight to this movement if desired.

A2. Elbow to Knee Crunch ISO Hold w/Alternating Hip Extension

• Reps: 8 per side
• Sets: 3

How to Perform:

1. Start in a supine position and bring knees and elbows together as you hold a “crunch” position.
2. Alternate extending one leg at a time while you keep applying pressure with the other knee/elbow.

Key Tip: Move slowly to maintain control and ensure proper form.

Circuit B: Toning and Strengthening

The second circuit targets your glutes, hamstrings, and core while building single-leg strength and stability.

B1. Alternating Reverse Lunge – Dynamic/ISO

• Reps/Time: 10 reps dynamic + 20 seconds isometric hold per side
• Sets: 3

How to Perform:

1. Step back into a reverse lunge, lowering your back knee toward the ground.
2. Perform 10 alternating lunges.
3. On the final rep, hold the lunge position on one side for 20 seconds before switching.

Key Tip: Keep your chest upright and focus on driving through your front heel.

B2. Hip Extension March

• Reps: 8 per side
• Sets: 3

How to Perform:

1. Lie on your back with your feet flat on the ground and knees bent.
2. Lift your hips into a bridge position.
3. Alternate lifting each knee toward your chest while keeping your hips elevated.

B3. Band Banana March

Key Tip: Squeeze your glutes at the top of each rep to maximize engagement.

How to Perform:

1. Lie on your back in a hollow body hold position (shoulders off the ground, legs extended).
2. Place a resistance band around your feet.
3. Slowly march your legs, keeping tension on the band throughout the movement.

• Reps: 12
• Sets: 3

Key Tip: Keep your lower back pressed against the floor to avoid strain.

Circuit C: Core and Stability Work

This circuit incorporates core stabilization and lower body endurance to round out your leg day routine.

C1. Bench or Couch Bucks

• Reps: 8
• Sets: 3

How to Perform:

1. Position your upper back on a bench or couch, with your feet flat and knees bent.
2. Drive through your heels to lift your hips until your body forms a straight line. Lower back down and repeat.

Key Tip: Keep your chin tucked to protect your neck. Focus on “tucking” the hips under to keep the core activated.

C2. Wall Mountain Climber

• Reps: 8 per side
• Sets: 3

How to Perform:

1. Place your hands on the wall at shoulder height.
2. Drive one knee toward your chest, then alternate sides in a controlled manner.

Key Tip: Maintain a straight line from your head to your heels throughout the movement.

C3. Wall Supported Heel Raises – From Floor

• Reps: 10
• Sets: 3

How to Perform:

1. Using a wall for balance, lift your heels off the ground, pausing at the top before lowering back down.

Key Tip: Keep your knees slightly bent to engage your calves fully.

Circuit D: Cooldown and Mobility

End your leg day with a focus on flexibility and recovery.

D1. DownDog ISO Hold

• Time: 1 minute per set
• Sets: 2

How to Perform:

1. Start in a plank position and lift your hips toward the ceiling.
2. Push through your hands and heels to lengthen your spine. Hold for 1 minute.

Key Tip: Breathe deeply and relax into the stretch to release tension.

Why Progressive Overload Matters on Leg Day

This workout emphasizes progressive overload, meaning you’ll gradually increase the difficulty over time by adding resistance, increasing reps, or improving form. This approach ensures your muscles are continually challenged, leading to growth and strength gains.

In this leg day routine, progressive overload is built into the structure with dynamic movements transitioning into isometric holds. These holds test your endurance and allow you to build strength through time under tension.

The Sculpt Program is more than just a workout plan—it’s a comprehensive journey designed to transform your mind, body, and soul. With its focus on progressive overload, dynamic circuits, and functional movements, the program helps you build strength, improve endurance, and boost confidence. Each day is crafted to challenge you while keeping workouts fresh, fun, and effective.

The Sculpt Program includes:

• 8 Weeks of Workouts
• 5 Workouts Each Week (2 Lower, 1 Upper, 2 Mobility)
• Follow Along Videos or Self-Paced GIFs
• Delicious Easy-to-Follow Nutrition Guide
• Printable Calendar
• Printable Progressive Overload Tracker
• Bonus Educational Courses
• Access to the MA Warrior Community!

Whether you’re a beginner or an experienced fitness enthusiast, the Sculpt Program meets you where you are and grows with you. Ready to take the first step? Join the Sculpt Program today and discover the strongest, healthiest, and most empowered version of yourself!

Let us know in the comments: How did your legs feel after this workout?

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