Legs of Steel – Print Workout Here

Your legs, being the biggest muscle in your body, burn the most calories when worked.  Today, we’re going to work them good, keep good form, and get the most out of every single rep.  I only need about 20 minutes of your time.  Let’s do this!

What you will need:

Yourself! 

Warm-Up

• 3 minutes of jump rope

Workout – 50/10

• Burpee with dive bomber – It never hurts to throw some exercise combinations in here and there, and get the brain working out too.  Try not to overthink this one.  If you know a burpee (which you all do at this point) all you have to learn is the dive bomber.  Therefore, every time you do your burpee, and you’re in the plank position, before you jump back up, you’re going to push your hips back nice and high so you’re in a downward facing dog, and then ‘drive bomb’ yourself under an invincible fence.  Basically, you’re bending your elbows and scooping your body through from a downward facing dog, to an upward facing dog. Or hey, just watch the video to figure it out J
• Forwards and backwards lunge, right side –  With your left leg stationary, lunge your right leg into a nice deep forward lunge, and then straight back into a backwards lunge.  Do your best not to touch your feet in the center, just forward and back from position to position.  Make sure to bend both legs 90 degrees at the knee, keep your core tight, stomach long, and shoulder pointing forward.  NOTE: This should burn the left leg.
• Forwards and backwards lunge, left side – Same as above, on the opposite side.
• 180 squat jump – With your body pointing towards the side of the room, look forward and keep your eyes on a focal point.  From here, you’re going to jump squat your whole body to be pointing towards the opposite side of the room.  Land soft, low, and quietly on your knees to ensure good integrity in your knee joint.
  Modification: If this bothers your knees in any way, or you’re simply getting tired, WALK your 180 squats from one side to the next.

Cool Down/Stretching

• Complete 5-10 minutes of nice gentle stretching.

Get sweaty and feel sexy,
Ashley Dale Roy