Smash the LEGS Workout!
Print Workout Here
With the holidays approaching it is going to be essential that we hit the big muscles every time we workout so your metabolism stays high and we can really burn some calories in a short amount of time. That’s why we only focus on your biggest muscle during this workout – your legs! Today, I only need 18 minutes of your time total, but don’t worry….it will work!
What you will need:
- Jump rope
Warm-Up
- 3 minutes of jump rope
Workout Reps – 50/10
Complete the exercises below consecutively for 50 seconds on and 10 seconds rest, for a total of 5 sets.
- Criss Cross + Tuck Jump – Criss cross your feet (like a jumping jack but crossing the feet when you bring them in) then do a jump while tucking your knees in towards your chest. Awesome for your abs!
Modification: Jumping jack feet + alternating knee lifts and squats - Forward fold squat drops – Literally hang in a forward fold like a rag doll and then keep your upper body there while you drop your bum towards the ground and then lift it back up towards the ceiling.
- Stationary forward and backward lunges – With one foot stationary, move the opposite leg forward and back into lunges, staying nice and low with both knees. The leg that isn’t burning should burn a lot!
**Alternate which leg stays stationary each set
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy,
Ashley Dale Grant
My legs are so mad this week, but I’m done!
Sweet! Good work. Happy Friday Jess!
Sweaty! Modified the jumping lunges to donkey kicks but done!
Nice modification! Perfect for your knees. Build that butt strength up! That’s awesome Michelle. Happy Friday!
So challenging but so great! Thank you!
Glad you thought so! Have an awesome weekend Patricia!
Omg!!!!! That was great .. Legs hurt like crazy but loved it
You know I love to hear that! You must have pushed hard Kim! Good work! Happy Friday!
Really liked how fast yet effective this workout was. Exactly what I needed and had time for today. I did have a lot of difficulty with the forward fold squat drops because of my really tight leg muscles and sore ankle from a sprain I had a couple months ago. Is there anything I could do to make these more effective in the future?
Thanks Ash!
Glad it fit in perfectly today Jaimie!! I would first recommend you really stretch your legs out and do circles with your ankles to help them heal and be more flexible for you, but in the meantime bending your knees more to accommodate the tight muscles will work!! You’ll still feel them like crazy even if you’re totally bent over and barely moving. Plus, you get a nice stretch in at the same time! Failing that and you’re still wanting something different, grab some weights and do regular squats where you can modify how deep you go. Hope this helps!!
Happy Friday, happy legs!! Thanks Ash:)
Haha Happy Friday to you Andrea!! Have a great weekend :)
Done! Love leg workouts my legs are jello. Have a great weekend
Dripping and my legs are not going to like you tomorrow! Happy Friday
Awesome! Happy Friday to you! Have a awesome weekend ;)
Omg the sweat! Lol that was awesome!
Oh yeah! Doesn’t take long to make the sweat drip. Have an awesome weekend Nicky!
You know how I love the fast ones! Those bent over leg lifts are killer
Me too! Nothing like an effective quickie. Yes those ones are evil! Have fun with that lol
All done! Sweaty and lovely!
Nice work on a Friday night April!
Sweating like crazy! Hardest one for me were the lunges – couldn’t keep up in speed on that one without them getting sloppy. Legs have been through a lot this week lol
Sloppy isn’t good so taking your time and not worrying about keeping pace is cool! Lol. Yes we’ve been beating tour legs up! They just burn so many calories!
Wow I’m freakn drenched. Awesome sat morning workout. Ty Ash
You’re welcome Pat! Have a lovely day!
Super sweaty! An finished off with a short butt workout!
Nice work! That’s awesome!
Add that one to my favourites list!
Beauty! Glad you enjoyed it :D
another thank you
Wow look at you two in a row! Good job!
WOW killed the legs!
That’s what I like to hear! Enjoy your weekend Ash!
Love legs! :)
That’s wonderful because you have sexy ones!
Done. Whoot!
Yahoo!
A little bit behind in my workouts….but catching up this week! Super sweaty this morning! Sweet!
That’s cool! You’ll have more time while you’re off work too. Thanks for sweating with me this morning Heather!
done and avoiding stairs all day
Haha nice work! Means you pushed hard. Have fun sitting on the toilet the next couple days ;)
Man I felt that. Been sick and missed these workouts and slacked a bit on food. My body is not happy about that. I felt so sluggish during that. My hips were very sore after Nicole’s 100 times workout and I thought it was because I didn’t stretch afterwards but still pretty sore now so I’m thinking it might be from lack of activity ugh
Stretching is so important after a workout and you already have pretty tight hips. But not doing anything for a week or so and then diving in to it could have certainly pissed those hips off. have a nice long gentle stretch now while you’re still warm lady. Stretch that bum, hamstrings (backs of your legs) and hips out and you’ll feel awesome!
That was an awesome and efficient workout….I am definitely sweaty and going to be sore. Bad day of food yesterday and my stomach let me know it….. I can always count on it telling me so I added in some abs at the end as well…Now off to see STAR WARS…this afternoon. Thanks Ash definitely needed this :)
I hope your stomach felt better after the second swig of ACV!! Besides the upset stomach, what a great way to spend your Sunday.
This was a burner!! Yet again my entire apartment smells of my sweat, but it was a nice way to break up a very long day of work. Thanks Ash!
Maybe you should ask Santa for some oil diffusers for Christmas so you can keep sweating and not get your apartment too smelly lol
I know I already did this one but Mike joined me this morning…so I thought this might be a good one for him to do :) Apparently by doing tuck knee jumps I am showing off lol. I am so proud of him he struggled but I told him it is all about building up to it :) and another amazing plus is that Em did her kids yoga in the same room while we did this….I love that we were all active together best feeling ever… ! an we all went on an amazing walk yesterday….best feeling ever :)
Wow that’s incredible Jo-Anne! What an amazing way to spend time with your family. Something to aspire to!
Great workout. Now for your 10 min abs
Look at you go! Nice work!
Done
💪
Had to take the mods, but still sweaty and feeling good!
Great start to your week Julie!
Really struggled through that one. Super Sweaty, but feeling good.
A little struggle is good Catherine….shows us we can do hard things. You keep showing up in spite of it being hard, so as far as we’re concerned….you’re one strong chick!
great cardio butt kick! thanks for that!