Special workout for a special friend, but applicable to ALL of you. Here’s a leg workout that you can switch up every single day, will never be more than 20 minutes, and will challenge every part of you. I’d suggest no more than 3 times per week to give your body enough time to recover. And as always, text/call me if you have questions!
What You Need:- Interval Timer (search on iPhone)
– Yoga Mat
– Paper/Pencil if you want to keep track of reps
Below are 10 lower body (leg & core) exercises. Each day that you are able to make time, pick at least 3 of these exercises but never more than 5. You won’t be able to walk the next day!
Set your interval timer for 20 seconds of work and 10 seconds of rest. During your 20 seconds of work, you are going As. Hard. As. You. Can. Make it burn.
In terms of setting rounds, you do 8 rounds PER exercises. So if you pick 3 exercises, you’ll do 24 rounds (8 rounds x 3 exercises). Each round is 20 seconds work/10 seconds rest (30 seconds) so each round is 4 minutes of work. Hence:
– 3 exercises = 12 minute workout
– 4 exercises = 16 minute workout
– 5 exercises = 20 minute killer workout!
Warm up. Then tackle each exercise. Do 8 rounds of the SAME exercise before moving on to the next one. Once you get used to this, you can switch it up and rotate through your exercises each set. That’s a good way to change things up once you’re used to the system. Here. We. Go.
1) Screamer Lunges: Great way to work your entire lower body. Get in a low lunge (one leg forward, one back) with both legs at 90 degrees. Pressing off your front foot, explode off the ground, lifting your back knee up to your chest. Repeat on the same leg for all 20 seconds. Here’s an AWESOME video to help. *If you choose this exercise, I’d do 4 rounds on one leg, then 4 rounds on the other for your 8 total rounds. When you get used to it and they don’t want to make you crumble to the ground, try to do all 8 on one leg, then another FULL round of 8 on the other. Killer.
2) Ninja Power Tuck Jump: Don’t be fooled. This is HARD. Like I told the crew on Tuesday night, MOSTLY this is mind over matter. The first time you try, you will likely overthink it and be afraid you’re going to fall. You just have to trust your body. Go for it. And when you do, it’s almost exhilarating.
Starting on your knees, feet tucked underneath you, arms loose, contract your glutes and quads and jump to your feet in one motion, landing in a deep squat. You’ll likely need to REALLY swing your arms to get your momentum up. Once in a deep squat, immediately do a power tuck jump, jumping up toward the ceiling, tucking your knees up wide toward your chest and slapping your thighs with your hands.
Here’s a video of someone I don’t know doing a pretty decent job showing you her jump. Don’t need volume to hear her cuz you can’t really hear her anyway. Just watch her form.
Modification: This is a tough one to modify to even get NEAR the intensity level. Here’s a few options: 1) Instead of doing the ninja jump, you can start standing tall, start like you’re doing a burpee. Reach your hands down to the floor, jump your feet back to a plank. But instead of doing a pushup, IMMEDIATELY jump your feet back in to a squat and go into a tuck jump. Click here to see some more guys I don’t know doing that move. 2) Instead of starting on the floor, just start standing. Reach your hands above your head. Jump up, tucking your knees hard toward your chest and bring your hands down to touch your thighs. Jump as many times as you can in your 20 seconds. Make sure your power tuck jump is HIGH and powerful! Don’t wimp out!
3) Touch The Floor Squats: Great way to keep your heart rate up. Seems simple enough. But do them right and you’ll feel ‘em! To give you a visual if this is a new exercise for you, basically there are two things happening here: 1) Your feet are going to be doing a jumping jack. 2) your hands are going to be touching the floor, then reaching for the sky. How does that work? Start standing tall. Simultaneously jump your legs wide than shoulder width into a SQUAT, dropping your butt toward the floor, and reaching both of your hands down until they TOUCH. THE. FLOOR. Yes, it matters! Then jump back up tall, jumping your feet back together and reaching your hands hands toward the ceiling.
4) Plank Jacks: Get in a plank on your forearms. Keeping your upper body still and your body TIGHT (which means BUTT DOWN, back flat!), jack your legs out to a V and then back in to a plank. If you are more comfortable with your plank on your hands rather than your forearms, no problem. It’s slightly harder with your forearms down because it forces you to keep your body low. But either will work. Go. Hard. 20 seconds.
5) Leg Lifts*: Nothing fancy here. Good when you pick 5 exercises as a slight “rest” exercise. Lay flat on your back on the floor, legs squeezed together and your hands underneath your butt. Lift your head off the floor and your feet about 6 inches off the floor. This is your starting position. Lift your legs up toward the ceiling and lower back to about 6 inches off the floor. *If you have access to a medicine ball or a towel or a soft kids toy, add it between your legs for resistance!
6) Frog Plank Jump: Yes, I know I owe you guys a video of this. I will get you one, I promise. For now… Get into a full plank, hands and feet on the floor. Jump your feet in toward your hands and when you do, lift your hands OFF the floor and hold them in front of your torso so you are in a SUPER low squat. This movement is fast and simultaneous. As your feet touch near your hands, your hands come off the floor. Then place your hands back down and jump back to a plank. Repeat. NEVER stand up. STAY LOW. Feel the burn in those thighs
8) Triple Squat Leg Lift: Start standing, then squat down til your legs are parallel with the floor and pulse 3 times (3 low squats). Now keeping your body low, head low, chest lifted, lift your right leg to the side
9) Donkey Jumps: You know this one. Hands shoulder width apart on the mat. Both feet to one side. Jump, both feet together, kicking your legs to the other side of the mat, kicking your butt with your heels on the way over. Here’s a video of someone doing them over a bench. Today we’re not using the bench, just a mat. Here’s what’s tricky about today’s Deck of Cards Donkey Kicks – each number on the card is going to represent 5 seconds. So if you draw the 10 of clubs, multiply 10 x 5 seconds and do 50 seconds of donkey kicks. The 3 of clubs is 15 seconds. And so on. These are HARD. Do not underestimate these. They’re a killer.
Prisoner Squat Jumps
10) Prisoner Squat Jumps: Standing tall, place hands behind head, pull elbows back in line with body. Push hips back, bend knees and lower until thighs are parallel to the ground. Hold squat for 2 seconds, jump as high as you can, hands remaining behind head through entire motion. *I know historically trainers suggest to never let your thighs go below parallel to the floor in a squat, but the truth is that it’s safe as long as you don’t have an injury. So you can go a bit deeper than the image on the right for an additional challenge!
That’s it! You’re done! This is a workout you can do A.N.Y.W.H.E.R.E. You need no weights. Just your body. VERY little room. Maybe 5 feet around you. A mat if you have it for some of the floor stuff. But it’s all about you!