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

  • Weight Training 101
    Weight Training 101
    20 mins 20 secs, Moderate
  • The Survivor
    The Survivor
    23 minutes, Intense
  • Absolute Arms
    Absolute Arms
    20 minutes, Intense
  • Brazilian Booty
    Brazilian Booty
    16 minutes, Moderate
  • Lucky Leggy Lower
    Lucky Leggy Lower
    25 minutes, Intense
  • Drop It, Girl!
    Drop It, Girl!
    25 minutes, Moderate

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

Start 1:1 Training - Free Trial




You Might Also Like

Power Ups & Downs

Power Ups & Downs

Intense Ic_time_32x32 24 mins  
Lower Body  
Balancing Act!

Balancing Act!

Moderate Ic_time_32x32 16 mins  
835apparel.com Full Body Workout For Explosive Takedowns

835apparel.com Full Body Workout For Explosive Takedowns

Intense Ic_time_32x32 28 mins  
Full Body   Ic_workout_dumbbell_32x32 Jump Rope, Dumbbell
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
Booty Slam

Booty Slam

Intense Ic_time_32x32 16 mins  
Lower Body   Ic_workout_dumbbell_32x32 Dumbbell, Chair

Workout Categories