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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


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