Total leg workout

I like to do this workout when I want to get my heart rate sky-rocketing, and my legs burning.

EQUIPMENT

Squat rack, plyometric box, 1 heavy dumbbell

THE WARM UP

Start with some dynamic joint-mobilizing stretches. My personal favorites are the pike-arch, long lunges, and wide body weight squats.

Never rush into a workout. Take the time to properly prepare  your body for high intensity.

THE WORKOUT

Be sure to execute perfect form with every exercise.

Squats 10 reps, 3 sets.

Start LIGHT, and add weight with each set. 60-90 sec rest between sets.

Goblet Squats with dumbbell 15 reps + Box Jumps 10-15 reps, 3 sets total.
Perform this pair as a super set. Remember: Form over frequency! If 15 is too much for you, cut back and start with 10 reps. 60-90 sec rest between super sets.

Bulgarian Split Squats 10 reps full range of motion, 10 reps half way pulses, 10 count low hold. 3 sets/leg.
Perform all 3 variations on one leg before switching sides.

Don't even think about skipping your stretching session after this one. Unless of course you want your legs to feel like lead in the morning :)