STRONG LEGS FAST: Beach Workout with Kelsey

Day 1: Taper Up, Build Below – Lower Body Workout Guide

We’re kicking things off with Day 1 of “Taper Up, Build Below,” led by Verse affiliate trainer Kelsey at Santa Monica Beach. The goal of this session is simple: build strong, powerful legs while firing up the glutes and reinforcing total lower-body strength. If you’re looking for a workout you can return to regularly, this routine covers the essentials.

Use the guide below as a repeatable leg-day template. Watch the 6-minute video here to get all the tips on how to properly execute these exercises.

1. Barbell Back Squats

Kelsey starts the workout with the foundation of almost any effective leg session: the barbell back squat. After warming up, she focuses on a clean setup—hands evenly placed and the bar positioned securely on the back.

Sets/Reps: 3–4 × 8–12

Focus

• Brace your core
  
• Sit into the movement and reach full depth
  
• Drive through your glutes as you stand up
  

Targets: Quads, glutes, hamstrings

Back squats remain a staple because they develop total leg strength and carry over to nearly every other lower-body movement.

2. Barbell Deadlifts

Next up, the workout shifts to deadlifts, emphasizing control and strong positioning. Kelsey demonstrates a stable setup before moving into a smooth series of reps.

Sets/Reps: 3–4 × 8–12

Focus

• Maintain a strong hip hinge
  
• Keep the bar close to your body
  
• Move with control from floor to lockout
  

Targets: Glutes, hamstrings, lower back, core

Deadlifts are one of the best ways to build the posterior chain, strengthening the muscles responsible for powerful movement and posture.

3. Bulgarian Split Squats

Now the burn really begins. Kelsey transitions to Bulgarian split squats, elevating the rear foot and stepping forward into a deep single-leg squat.

Sets/Reps: 3 × 8–10 per leg

Focus

• Keep your torso balanced
  
• Lower with control
  
• Drive through the front leg
  

Targets: Glutes, quads, stability

This unilateral movement is excellent for exposing imbalances while building single-leg strength and balance.

4. Calf Raises

Kelsey closes the session by training a muscle group that often gets overlooked: the calves. Starting with bodyweight and progressing to weighted reps, the goal is a full stretch and strong contraction.

Sets/Reps: 3–4 × 12–20

Focus

• Slow stretch at the bottom
  
• Full squeeze at the top
  
• Controlled reps
  

Targets: Calves, ankle strength, lower-leg stability

Strong calves support everything from squats and lunges to everyday movement and athletic performance.

Workout Structure

Perform this routine 1–2 times per week

1. Warm-up – 5–10 minutes
   
   
2. Barbell Back Squats
   
   
3. Barbell Deadlifts
   
   
4. Bulgarian Split Squats
   
   
5. Calf Raises
   
   

Rest: 60–90 seconds between sets

By the end of Day 1, your lower body will have been challenged through multiple loads, ranges of motion, and movement patterns. Whether you're training on the beach like Kelsey or in your local gym, this routine builds the strength, stability, and muscle development that strong legs require.

Grab a barbell, find some space, and give Day 1 a run. Your future leg days will thank you.