We got the skies out. We got the thighs out. Today we’re doing a leg day at the gym with the MIR weighted vest, running 50 pounds.
Three moves. Vest good mornings, seated squats and in and outs with toe taps. The vest turns all three into a real leg workout with no barbell and no dumbbells.
The vest is the reason the last move works. It is high and tight, so it stays put when you start jumping.
The Workout at a Glance
| Exercise | Reps | Cue |
|---|---|---|
| 1. Vest Good Morning | 10 | Soft knees, hips back, flat back |
| 2. Seated Squat | 10 to 15 | Tap the bench, stand through the whole foot |
| 3. In and Outs With Toe Taps | 20 to 30 | Jump wide, touch the opposite toe |
Screenshot this table and take it to the gym with you. Do the three moves in order. That’s one round. Three rounds with a short rest between them is a good place to start. Warm up first. Ten minutes of easy cardio gets the legs nice and warm.
1. Vest Good Morning
We will start this off with a vest good morning. The vest gives you the load, so you don’t need a bar.
Soft on your knees. Push your hips back. Keep your chest nice and proud and your back flat. Hinge until you feel it in the hamstrings. Then drive through the hips when you stand.
Sets: 3 | Reps: 10 | Weight: 50 lb vest
This is going to hit the hamstrings and the glutes. Hold the straps up by your chest. That keeps the vest tight to your body on the way down. If your back starts to round, you’ve gone too far. Stop the hinge where your back stays flat.
2. Seated Squat
Next up is the seated squat. Stand in front of a flat bench. Lower yourself to the bench and give it a love tap. Don’t rest on it. Then stand up through the whole foot. Squeeze at the top.
Sets: 3 | Reps: 10 to 15 | Weight: 50 lb vest
The bench sets your depth, so every rep goes to the same spot. This is going to smash the quads and glutes. To make it harder, slow it down on the way to the bench.
3. In and Outs With Toe Taps
And finally, in and outs with toe taps. Jump out wide. With alternating hands, touch the opposite toe. Then jump back in. Stay light on your feet on the inside tap. Quick on the toes.
Sets: 3 | Reps: 20 to 30 | Weight: 50 lb vest
This is where a good pair of barefoot shoes comes into play. You feel the floor and you stay quick on the toes. These are the ones I train in.
WHITIN Men’s Cross-Trainer
Skip this one if you have an injury or any concerns. Dynamic moves with a weighted vest need a strong core and confidence. Land soft and keep it clean.
Why the MIR Vest
The MIR weighted vest has a high top and it is so tight. That’s why it really stays put during these dynamic movements. I have other vests too, like plate carriers. They aren’t made for this kind of movement and they aren’t as comfortable. For workouts like this, the MIR is the only one I use, because it works so well.
I’ve had mine 10 years and it still holds up. The weight adjusts, but I’ve always run mine at the max. That’s 50 pounds.
One downside. Over time the weight pouches get a bit tighter, so the weights are harder to pull out and clean. Mine rust, because I do workouts in the rain and snow.
MIR Weighted Vest
The best weighted vest I have used. I have had mine 10 years and it still holds up. Double chest straps keep it high on the torso, so it never flops on your stomach. The weight adjusts, so one vest covers runs, squats and pull-ups.
Affiliate link — we may earn a commission.How to Scale It
The MIR’s weight adjusts, so start lighter and add weight as the reps feel easy. Squat to a box or a chair if there’s no bench. For more jumps, finish with my tuck jumps leg day finisher. For more legs with one piece of gear, try the kettlebell home workout.
Frequently Asked Questions
Is a weighted vest good for a leg workout?
Yes. The vest adds load to your torso and leaves your hands free. That means you can hinge, squat and jump with the same weight on.
How heavy should my vest be?
I keep mine at the max, 50 pounds. If you’re new, start lighter. Pick a weight where your form stays clean on the fast moves.
Can you jump in a weighted vest?
Yes, if the vest is tight and you have a strong core and the confidence for it. A vest that bounces will pull you around. If you have an injury or any concerns, skip the dynamic moves.
So there you go, guys. Workout complete. Three moves and the legs are cooked.
Welcome to ThighSchool. And as always, do it in short shorts.
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