Want strong, toned legs and a butt that defies gravity? Of course you do! And this 15-minute leg-day workout will get you there. 

There are many benefits for building strong, toned legs. Yes, they look seriously hot in a cocktail dress and create a svelte silhouette in skinny jeans, but strong legs are also a solid foundation for almost any sport. Whether you’re running, cycling, swimming, dancing or doing martial arts, strengthening your legs will seriously up your game. This 15-minute workout by Next Fitness Star top ten finalist Jade Upton is the ultimate leg-day routine. Why? Because, while the focus is on your legs, it actually works your whole body, with some cardio thrown in to boot!

It’s a classic example of Jade’s signature training style. “I would call it muscle, fitness and core,” she says. “So when it comes to muscle, I look at resistance training and bodyweight training. I always put a fitness component into it – so that brings in cardio to get your heart rate up and keep you moving. And then instead of rest, I use more of an active rest, which is where we bring in core.”

READ MORE: The Jeans-Body Workout To Build Sexy Legs

How It Works

For each exercise, do as many reps as you can in 45 seconds. Rest for 15 seconds, then move on to the next exercise. Once you’ve done all exercises, that’s one round. Rest for a minute, then start again at the beginning. Complete three rounds total.

You’ll need: A medicine ball

Watch Jade perform the moves: 

1. Lunge With Jump

Start upright and step your right leg back into a reverse lunge. Hop back up to standing, raising your right leg as bring it forward. Do all reps on that leg, then swap sides.

2. Burpee with Medicine Ball Slam 

Stand with feet planted firmly, about shoulder width apart, holding a heavy medicine ball in both hands (preferably use a soft slam ball). Raise the ball above your head so you get a full extension and then slam it down to the ground. Immediately drop down, place your hands on the ball and jump your legs back into push-up position. Jump your legs back in and lift the ball as you stand to return to start. That’s one rep.

READ MORE: 3 Moves To Tone Your Legs

3. Mountain Climbers with Squat Press

Put the medicine ball on the ground and place your hands on the ball, legs out behind you in push-up position. Quickly draw first one leg, then the other, to your chest like you’re running on the spot. Pump your legs for a count of four, then hop your legs in, pick up the ball and do a squat, holding the ball at your chest. As you stand, press the ball overhead. Lower back to start. That’s one rep.

4. Jackknife

Lie on your back, legs out straight, suck your abs in and flatten your lower back against the mat. Lift your legs a few centimetres off the floor. Raise your arms above your head. Now, simultaneously crunch upwards with your upper body, swinging your arms down, and bring your feet towards your bum, heels together, so your knees stick out like a butterfly. Return to start. That’s one rep.

Want to take leg day even further? Whether your goal is to build strong, shapely muscle or slim down for your goal jeans, this workout by Next Fitness Star Mapule Ndhlovu will help you reshape your thighs