OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

This is a pure leg workout with a lot of Cardio elements in. Very little rest so if you need to, take a breather. Best it next time! Set #6, take it super slow. We're talking 4:1 tempo, except the cardio parts. Get that burn!


Exercises

Set 1: 2 rounds
Bottom to Bottom Squats
Bottom to Bottom Squats
5 reps
Dynamic Lunges
Dynamic Lunges
6 reps
Squat Pulses
Squat Pulses
5 reps
Hamstring Stretches
Hamstring Stretches
20 seconds
Quad Stretches
Quad Stretches
20 seconds

Set 2: 2 rounds
Clock Lunges
Clock Lunges
30 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
45 seconds
Lunge Jump
Effort: Very Hard
Lunge Jump
1 minute

Set 3: 1 round
Rest
Rest
15 seconds

Set 4: 2 rounds
Squat Jacks
Effort: Very Hard
Squat Jacks
20 seconds
Rest
Rest
10 seconds
Squat Pulses
Squat Pulses
20 seconds
Rest
Rest
10 seconds
Squat Jumps
Effort: Maximum
Squat Jumps
20 seconds
Rest
Rest
10 seconds
Squat Thrusts
Squat Thrusts
20 seconds
Rest
Rest
10 seconds

Set 5: 4 rounds
Back Lunge Kick Jump Switch
Effort: Maximum
Back Lunge Kick Jump Switch
20 seconds
Rest
Rest
10 seconds
Jack Jump Tucks
Effort: Maximum
Jack Jump Tucks
20 seconds
Rest
Rest
10 seconds

Set 6: 2 rounds
Deep Lunges
Deep Lunges
30 seconds
Linear Hop to Stabilization
Effort: Maximum
Linear Hop to Stabilization
1 minute
Rest
Rest
10 seconds
Bottom to Bottom Squats
Bottom to Bottom Squats
30 seconds
Reverse Lunge to Right Side Lunges
Reverse Lunge to Right Side Lunges
30 seconds
Reverse Lunge to Left Side Lunges
Reverse Lunge to Left Side Lunges
30 seconds
Rest
Rest
10 seconds

Set 7: 1 round
Runners Lunges
Runners Lunges
20 seconds
Right Low Lunge
Right Low Lunge
10 seconds
Right Low Lunge Sidebend
Right Low Lunge Sidebend
10 seconds
Right Twisting Low Lunge
Right Twisting Low Lunge
10 seconds
Left Low Lunge
Left Low Lunge
10 seconds
Left Low Lunge Sidebend
Left Low Lunge Sidebend
10 seconds
Left Twisting Low Lunge
Left Twisting Low Lunge
10 seconds


Related Workouts

  • The A-Team
    The A-Team
    20 minutes, Intense
  • In-House
    In-House
    17 minutes, Intense
  • Extreme Abs
    Extreme Abs
    20 minutes, Intense
  • Mid-Section Drill
    Mid-Section Drill
    20 minutes, Intense
  • AA: fABulously ARMed
    AA: fABulously ARMed
    25 minutes, Intense
  • Dumbbell Greatness
    Dumbbell Greatness
    20 minutes, Moderate

Start Online Personal Training with Sam Ward to access this workout.

Start 1:1 Training - Free Trial




You Might Also Like

P90x: Ab Ripper X

P90x: Ab Ripper X

Intense Ic_time_32x32 17 mins  
Core  
Power Ups & Downs

Power Ups & Downs

Intense Ic_time_32x32 24 mins  
Lower Body  
Balancing Act!

Balancing Act!

Moderate Ic_time_32x32 16 mins  
Morning Essentials

Morning Essentials

Intense Ic_time_32x32 30 mins  
Extended Strength

Extended Strength

Intense Ic_time_32x32 26 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbells
Leg Day

Leg Day

Intense Ic_time_32x32 23 mins  
Lower Body   Ic_workout_dumbbell_32x32 Barbells, Dumbbells

Workout Categories