Monday, September 16, 2013

SuPER LEG Workout!

Hey guys!! I haven't posted a workout in a while so I figured it was about time to do another.

When it comes to legs, it always a love-hate relationship... however, I REALLY love the nice after burn from a great leg workout. I'm sure you know what I mean! 

I whipped out this workout Friday morning. Not only does it work those gams, but you also get in your cardio. Not to mention all the balancing moves on ONE LEG (hence the name PER LEG workout!) really work your abs, and the bear crawls and wall climbs add in some shoulder work as well. 

This workout took me about an hour to complete. All you need are dumb bells (I used a set of 5lbs, 10lbs, and 20lbs), a wall, and preferably some space. 

In total, you will complete ten rounds of the circuit.
Each of the BLUE exercises will not change format, reps, or length.
The RED exercises will follow a 10-1 rep pyramid, as in the first round you do 10 reps PER LEG, the next round 9 reps PER LEG, ext until you reach your last round in which you do 1 rep PER LEG.

In order to complete the workout, you should typically have space, like a wide living room. However, you can still do this with limited space. Note the modifications below.

30 Seconds Jump Rope/ 30 Second High Knees- You know the drill on these two, If not, Youtube the moves.
1 Leg Burpee (weighted)- Preform a burpee (no pushup) on one leg. I used 5 lb dumbells when I jumped up and I suggest you use any weight you find suitable yet challenging. Start standing, weights in hand, on one leg. Squat down, place weights down and hands flat on floor. Kick back with your standing leg into a one leg plank, hop back in. Pick up weights in hands and jump up. Repeat on the same leg for desired reps, then do the other side.
Bear Crawl- "Bear crawl" (on feet and hands) to the other side of the room, if large, or to one side and back, if room is small. If you have no room at all, go around in circles a few times.
Back Lunges- PREFORM WITH HEAVY WEIGHTS. You know the drill on these too.
Feet Wall Climbs (optional weighted)- Standing near and with your back facing a wall, dumb bells by your feet, squat down and place your hands flat on the ground. One foot at a time, place a foot on the wall and "walk" yourself up it. Then, walk back down, return the feet to the ground in squat position. Grab your dumb bells and make sure your back remains flat and not arched. Jump up! Repeat.

Have fun guys!!

What workouts do you like to do? How do you feel about working out legs?


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