Quick Leg Burner

by | Jul 29, 2016 | Members, Weighted Workouts | 40 comments

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This workout focuses only on your legs, and it won’t seem like much while doing it, but it will rear it’s ugly face in a couple days. Today I only need 18 minutes of your time. Let’s do this!

What you will need:

Kettlebell OR a heavy dumbbell

Warm-Up:

3 minutes of heel kicks, knee lifts and burpees

Workout: You’re going to each of these exercises consecutively for a total of 5 sets.

Kettlebell swing – With your feet a little further than hip distance apart and your toes slightly pointing out, drop your butt, keep your back straight and abs in tight, as you come up and swing the weight up above your head. Squeeze your butt muscles at the top and exhale your abs in tight as you come up as well.
Kneeling to side lunge, right – Kneeling on your right leg with your left leg in front like you’re proposing, lift your body up using your leg and ab strength (not your hands on your thighs) and then side lunge/squat off to the side bending into your left leg, while the right leg stays straight and the foot stays on the ground.
Kneeling to side lunge, left – Same as above on the opposite side.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Get sweaxy!
Ashley Dale Grant

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40 Comments

Patricia Best on July 29, 2016 at 6:32 am

I found those side lunges challenging today! I liked the different move though!
Reply
- Ashley Dale Grant on July 29, 2016 at 10:22 am
  
  Oh good! This one can be hit or miss.
Jillian Churly on July 29, 2016 at 6:38 am

Love this kind of quick workout!
Reply
- Ashley Dale Grant on July 29, 2016 at 10:23 am
  
  Amazing! Thanks for joining me this morning ;)
Meg Haley on July 29, 2016 at 7:34 am

My legs are still killing me from Wednesday’s workout! But I am super excited to do this work out later today. :)
Reply
- Ashley Dale Grant on July 29, 2016 at 10:24 am
  
  Meg so nice to see you comment! Glad we can still make you sweat and burn after all this time. That means you’re pushing and after some rest will kick this workouts ass! Boom.
- Meg Haley on July 29, 2016 at 1:19 pm
  
  To be honest I’ve just recently come back after a hiatus but I’ve been at it steady since and I’m loving it. :)
Patricia Patricia on July 29, 2016 at 8:25 am

Wow I’m dripping fast and dirty. Ty Ash
Reply
- Ashley Dale Grant on July 29, 2016 at 10:24 am
  
  Haha fast and dirty! Just how I like it Pat!
Kim Judd on July 29, 2016 at 10:04 am

I’m soaked . Love the Quick and sweaty workouts
Reply
- Ashley Dale Grant on July 29, 2016 at 2:03 pm
  
  In my eyes, there’s nothing better than a sweaty quickie!! HAHA. Have a great weekend Kim!
Angelika Henning on July 29, 2016 at 10:09 am

Love the fast ones! I needed a good stretch after this!
Reply
Andrea Was on July 29, 2016 at 1:09 pm

I’m feeling the burn!!:)
Reply
- Ashley Dale Grant on July 29, 2016 at 2:03 pm
  
  Burn baby burn! Have a great long weekend Andrea!
Jennifer Wiggans on July 29, 2016 at 5:21 pm

Holy sweat! Pretty sure my legs will be cursing you days to come
Happy Friday!
Reply
- Ashley Dale Grant on July 29, 2016 at 6:48 pm
  
  Haha right on! Happy Friday Jen, enjoy your weekend!
April Patch on July 30, 2016 at 9:12 pm

All done!
Reply
- Ashley Dale Grant on July 31, 2016 at 9:41 am
  
  Boom!
Ashley Savage on July 31, 2016 at 3:41 pm

Feeling pressure in my lower tummy probably baby starting to move down. Glad this was quick. Feeling good. 38 weeks on Thursday!
Reply
- Ashley Dale Grant on July 31, 2016 at 8:00 pm
  
  Wow! I bet it is Ash! Make sure you listen to that body and push when you can but rest when you need to.
Kristin Collins on July 31, 2016 at 6:18 pm

I don’t think you have ever done that kneeling and side lunge before I enjoyed that burn!!!
Reply
- Ashley Dale Grant on July 31, 2016 at 8:01 pm
  
  No I haven’t on video! Its a burner and in glad you felt it!
Nicole King on August 2, 2016 at 9:28 am

Just did this workout this morning. My 2nd workout back since my injury. Took it slow and steady, using a chair as a bit of support and lots of water breaks. Good sweaty Tuesday fun.
Reply
- Ashley Dale Grant on August 2, 2016 at 10:51 am
  
  Nice to have to back. Slow and steady surely still made you feel good. Happy you took the time you needed ;)
Kendra on August 4, 2016 at 12:19 pm

Wow zeros! Those side lunges were kids leer on the fifth set. I’m totally dripping!
Reply
- Ashley Dale Grant on August 4, 2016 at 1:45 pm
  
  I’m going to have to learn what kids leer means to know how serious this was! Haha. Just joking! Thanks for joining me today Kendra.
- Kendra on August 4, 2016 at 2:03 pm
  
  Haha! See I couldn’t even type I worked that hard! ;)
- Ashley Dale Grant on August 5, 2016 at 7:06 am
  
  That’s what I like to see!
Leslie Sansom on August 12, 2016 at 12:01 pm

Catching up! This is going to bite later!
Reply
- Ashley Dale Grant on August 12, 2016 at 7:37 pm
  
  I like that saying….going to bite!
Roxanne Crooks on August 22, 2016 at 10:18 am

thanks
Reply
- Ashley Dale Grant on August 22, 2016 at 5:25 pm
  
  You’re most welcome!
Ashley Klatt on September 12, 2016 at 2:11 pm

Done!
Reply
- Ashley Dale Grant on September 12, 2016 at 8:20 pm
  
  Boom
Ashley Gabel on October 6, 2016 at 7:59 pm

Done. Love leg workouts.
Reply
- Ashley Dale Grant on October 6, 2016 at 10:30 pm
  
  You and me both Ash!
Jackie Dixon on November 13, 2016 at 5:08 pm

Just did this one today. My knees are a bit wrecked from lack of exercise and long drives in car to work so I really had to modify using a slider to do side and back lunges. I think I may need to ice my knees now. Thanks for a nice focused workout. I need to find ways to fit these in…. or I am going to wither away. Thank you.
Reply
- ADRAdmin on November 13, 2016 at 7:33 pm
  
  Jackie, I know you’ve been spending so much time in the car, and you’re right, the lack of exercise can make your muscle wither away and more susceptible to sore knees, but these little bursts can make a big difference. I always love how you modify, and listen to your body, because I don’t want you to injure yourself. Thank you for commenting, and giving back to yourself. I know it’s hard to do when you’re so busy, so I appreciate you fitting this in ;)
Kim G on July 20, 2017 at 10:39 am

Feeling it and dripping sweat…wow…#2
Reply
- Ashley Dale Grant on July 21, 2017 at 9:03 am
  
  Keep it going Kim!!

Quick Leg Burner

40 Comments

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