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Description

Leg, calve, and thigh work out. Meant to build strength and flexibility.


Exercises

Set 1: 1 round
Jumping Jacks
Effort: Vigorous
Jumping Jacks
30 seconds
Butt Kickers
Effort: Moderate
Butt Kickers
30 seconds
Effort: Moderate
Footwork Shuffle
30 seconds
Jump for Joy
Effort: Moderate
Jump for Joy
15 reps
Straight Punches
Effort: Vigorous
Straight Punches
30 seconds
Squat Jumps
Effort: Vigorous
Squat Jumps
15 reps
Lunges
Lunges
10 reps
Front Kicks
Effort: Vigorous
Front Kicks
20 reps
Cross Kicks
Effort: Vigorous
Cross Kicks
20 reps
Right Side Kicks
Effort: Vigorous
Right Side Kicks
10 reps
Left Side Kicks
Effort: Vigorous
Left Side Kicks
10 reps
Effort: Vigorous
Outside Crescent Kick
20 reps
Effort: Vigorous
Inside Crescent Kick
20 reps
Jump Kicks
Jump Kicks
20 reps

Set 2: 1 round
Wall Sit
Wall Sit
30 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
20 reps
Bottom to Bottom Squats
Bottom to Bottom Squats
10 reps
Clams
Clams
10 reps
Lunges
Lunges
20 reps
Squats
Squats
10 reps
Effort: Vigorous
Calf Raises
Reps until failure

Set 3: 1 round
Plank
Plank
30 seconds

Set 4: 1 round
Wall Sit
Wall Sit
30 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
20 reps
Bottom to Bottom Squats
Bottom to Bottom Squats
10 reps
Clams
Clams
10 reps
Lunges
Lunges
20 reps
Squats
Squats
10 reps
Effort: Vigorous
Calf Raises
Reps until failure

Set 5: 1 round
Plank
Plank
30 seconds

Set 6: 1 round
Wall Sit
Wall Sit
30 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
20 reps
Bottom to Bottom Squats
Bottom to Bottom Squats
10 reps
Clams
Clams
10 reps
Lunges
Lunges
20 reps
Squats
Squats
10 reps
Effort: Vigorous
Calf Raises
Reps until failure

Set 7: 1 round
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds
Shoulder Stretches
Shoulder Stretches
1 minute
Quad Stretches
Quad Stretches
1 minute
Seated Leg Stretch
Seated Leg Stretch
30 seconds
Front Kick Stretch
1 minute
Round Kick Stretch
1 minute
Side Kick Stretch
1 minute
Right Split
Right Split
30 seconds
Left Split
Left Split
30 seconds
Center Leg Stretch
Center Leg Stretch
30 seconds


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