Leg Day!

Want a good workout to tone your legs and get burn fat at the same time?

This week I put together this dynamic workout for my clients, and although it was hard, it was also fun, fast moving and extremely effective.

This workout is made up of three components:

1.High intensity interval: Box Jumps

2. Superset: Prisoner Squats + Leg Curl

3. Giant set: Split Lunge + Hip Adduction + Plank

HIIT is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.

A superset is when you perform 2 exercises back-to-back, a giant set is 3 exercises back-to-back.  This is a great way to build muscle, prevent boredom and save time. Because the exercises are performed without rest, they also keep your heart rate up giving you both an aerobic and anaerobic workout.

This Leg Day Workout is intended to be done at the gym, but can easily be modified for a home workout.

Scroll down for video instruction on each exercise and a printable version of the entire workout!


HIIT

Box Jumps X 10   VIDEO

 

Repeat for 2-3 sets, Rest 1 minute between sets


Superset

Prisoner Squat X 10   VIDEO

Leg curl on Swiss ball X 20   VIDEO

 

Repeat for 2-3 sets, 1 minute rest between sets, no rest between exercises


Giant Set

Alternating Split Lunge Jump X 20   VIDEO

Hip Adduction X 20   VIDEO

Plank for 45 seconds  VIDEO

 

Repeat for 2-3 sets, 1 minute rest between sets, no rest between exercises


Click here for a printout of the entire workout!