Incredible Leg, Back & Cardio Workout
Print Workout Here
Wow this one kicked my butt! I hope it kicks yours too LOL. All we focus on is your two major muscle groups, legs and back, which means we burn a shit load of calories! Today you’re going to feel really worked, but it’s going to take less than 30 minutes of your time. Let’s do this!
What you will need:
- Dumbbells or kettlebells for your back rows
Warm-Up:
- 3 minutes jump rope
Workout: Today, you will be doing each of the exercises in different reps. One increases in reps, and the other one drops!
- Tuck Jumps – Start with 30 tuck jumps and then after each set, drop 5 counts, until you reach 5 reps total. For example, 30 reps, 25 reps, 20 reps, 15 reps, etc.
Make sure you land soft and quietly!!
Modification: Instead of jumping you can alternate lifting your knees towards your chest and then sinking down really low. - Bent Over Back Rows – Start with 20 bent over back rows and then after each set, increase 5 counts, until you reach 45 reps for both sides!!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
That one kicked my assignment too! Super sweaty today!
By assignment I mean ass lol … auto fill. ..
Gave me a chuckle – thanks!! Your assignment is me kicking your ass so it works ;)
That’s what I like to hear!! Powerful start to your long weekend…and you went to class last night too so this is super impressive that you could even walk LOL
THAT WAS CRAZY!! I obviously need to work on both tuck jumps and back rows!
You just love your weights eh Patricia!! Awesome work – perhaps add this one in as a 4th workout the next couple weeks and see how your tuck jumps and back rows compare?
Wow I sucked lol. Low energy and had to drop weight too. Still done and sweaty. Ty Ash
Doesn’t happen often so I’d say you’ve had a strong week and needed to take it easier!! Still got sweaty though! You rock. Have a great weekend Pat!
Preggers or not those back rows were ridiculous! Definitely struggled with those!
Back rows are hard but SO IMPORTANT so I’m glad you ladies are feeling it. Keeps the spine strong and the boobs out and looking fancy ;)
Wow I’m feeling this one
Haha awesome! Keep up all the awesome work Kim!
That kicked my ass!
That’s exactly what I was going for!! Awesome stuff! Happy Friday!
Phew! Those tuck jumps were tough! Great workout, thanks Ash!
Tuck jumps on your first workout back with me post-partum…..lets just say YOU’RE A MACHINE KRYSTA!! Nice work!
Yikes! That was tough!
Loving all the comments on this and how tough it was! You know how to make a girls weekend. Thanks for joining me and commenting Megan. Have a great long weekend!
Done – Happy Friday!
Yahoo!! Happy Friday to you Kaitlin!
Those back rows were tough especially the 45!
You’ll be standing tall with those boons out all weekend long because of it Kelsey lol
Did just over 1/2 of this workout today!
Nice!
Tough one! Wanted to quit but kept at it:)
Nice! Sometimes Jillian I feel the same…. But that damn video is taping and I must keep going lol. I get it! Good for you! Have an awesome weekend
Omg! Done done done
I know right!? Its a tough one! You’ve had a strong week Kathy! Good work.
Done! Killer! Your cats are hilarious! Happy Saturday Ashley!
I think they’re pretty great! LOL.
Dripping! I too was wishing we would of done the exercises opposite near the end :)
Haha yes and that’s why I make the decisions around here – because you ladies wouldn’t do it on your own! LOL Have an awesome weekend Jen!
I was surprised it was the rows thay did me in
Found them harder than the decreasing set.
Finito!
They are hard and so damn incredible at the same time! Especially now that you have the heavier weights. Good work!
Wow those jump tucks kicked my ass but I was able to keep up a good pace:)
Yes they are a piece of evil! Thanks for pushing with me!
This was a tough one for a Saturday night! I’m done lol
Yes it definitely is!! Nice work April!
Done! And this is definitely the start of your pregnancy videos lol
You just wait! Lol. Good work lady!
Wow that was crazy hard! I felt my triceps more doing the back rows is that normal?
Yes most definitely normal! Your back was the main muscle, but your triceps, shoulders and core were working too ;)
Phew, done! Almost caught up!
You’re rocking it after being sick Kristin! Good come back!
All hail the backrow Queen! Those were intense!
I do love working my back! May be slightly obsessed ;). Glad you thought it was tough!
Finally getting caught up after our whole house had the flu starting last Thursday. Had a hard time keeping up on the backrows by the end but did my best!
Coming back after being sick is tough enough…then throw this one in….I’d say you’re a machine! Good job!
you still kicked my ass. 25 lbs wow!. I think i could have done this at one time, lol, life kids and going back to school at 40 to become a teacher got in the way. Once I became a teacher my work overtook and i got way off track. Sure wish it hadn’t but, so be it (i wouldn’t go back, love teaching). I’m just trying to say try not to let life get in the way. We all love your enthusiasm and guidance. by the way, when you do the backrows do you let your muscles relax when you are at the bottom, I can’t keep up with your count, lol, I think whatever fast twitch muscle I ever had has been shot to hell,
Wow Roxanne, I just learned something new about you. I didn’t know you went back to school at 40 to become a teacher. What an incredible accomplishment, especially after having your boys and being a busy Mom! I’ll do my best to keep the balance in there, but I’m sure there will be a huge adjustment nonetheless. When I do my back rows I let the muscles go/relax at the bottom but ONLY if I can keep a flat back and straight spine throughout. So yes it can be done, but don’t do it without someone watching you if you think your back starts to round. Just keep it contacted ;)