December 8, 2025 Workout of the Day
- 30minutephysique
- Dec 8, 2025
- 2 min read
12/08/2025 Workout of the day
Warm up: raking and cleaning out the gutters
Ex 1: standard split squat-2x10/10
Ex 2: single leg glute bridges (weighted)-2x12/12
Ex 3: box step up to reverse lunges (SURLs)-2x8/8
Ex 4: standing calf raises-2x25-30
Ex 5: hanging leg raise-2x10-15
Total Time = 23 minutes
Quick – but productive – leg session today.
Those SURLs are a super underrated exercise. I'll write a full break down some other time, but I'll also attach a training video from a couple months ago so you see what I'm talking about. I like box step ups and reverse lunges, but combining them into 1 dynamic exercise is....exciting.
Here's a quick written breakdown of the exercise.
Start with your right foot on the box.
Do a right leg step up.
Step down (right foot is on box, left foot reaches towards the ground).
With the left foot as the planted foot on the ground, bring the right foot down and smoothly step back into a reverse lunge.
Drive through that left leg and stand up, reaching the right leg back up onto the box.
That's 1 step up for the right leg and 1 reverse lunge for the left leg, and in SURLs, that equals 1 rep. Repeat for reps. Then rest, switch sides, and do the same thing in reverse. That's 1 set.
So in today's case, each set was 8 reps of step ups right leg + 8 reps of reverse lunges left leg. Rest a minute or 2, then do 8 reps of step ups left leg + 8 reps of reverse lunges right leg.
That's all just 1 set.
It's a lot of work for both legs per set and there's an added element of coordination and athleticism since you're dynamically transitioning between 2 unilateral leg exercises.
Like I said, this is exciting stuff, friends.
Have a good rest of the day!
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