HAPPY MONDAY! Time to start the week off strong 💪🏼
This week’s workout is a lower body SHRED. Hence the name “legs like jello”… your legs will feel like jello when you’re done. But hey…no pain no gain right? 💪🏼😜I also just love squats…. so get ready for a lot of those!
This week I made a quick video showing you examples of the moves, I figured that would be faster and easier for you to understand what proper form should look like! Please give it a quick look before you start!
This will be a pyramid style workout, we will increase reps to 50 then come back down. BUT this week you’ll start and finish with a tabata burn out.
Reminder-If you are new to my page and workouts- PLEASE visit and read my “Fitness From Scratch- Where to Start” article- lot’s of important information before you get started!
Let’s get to it!
- Time- 30 minutes
- Calorie burn- I burned 300! (Will vary based on your weight)
- Equipment:
- Exercise mat or soft surface to lay on
- Light/medium weight- I’m using an 8 pound medicine ball
- Water
- Some sort of stopwatch/timer- I recommend downloading this Gymboss app! I use it often, so you’ll probably see it pop up again in my workouts- it sets alarms for interval workouts. Click here for Android Devices. Here for iPhones.
- Music- Plan out your playlist ahead of time! Find songs that pump you up and motivate you.
- Space– You’ll want access to a chair or step of some sort so you can do some step ups, also about 10-15 yds of space for a quick sprint! (you can adjust workout if you don’t have space for the sprint)
- Attitude– have FUN with it! It’s time to take care of your body!
- Warm up- Please warm up at least 5 minutes! Get some jumping jacks, butt kicks, and high knees and a few squats to really stretch the hamstrings
- Cool down- always always stretch after your workout!!! Stretch every muscle you used in the workout, hold for about 30 seconds. (more info on stretching coming soon!)
“Legs Like Jello” Pyramid Workout *This is another high intensity workout! Keep moving to keep the heart pumping* This workout starts out with intense movements!
PLEASE MAKE SURE YOU WARM UP YOUR LEGS
Start AND end with his Tabata Squat Burn Out
*Tabata is an interval- 20 seconds of work, 10 seconds of rest. Typically you do for 8 minutes, but we’re only doing 2!
*Use your Gymboss timer to create a new interval set- 4 rounds, 20 seconds work, 10 seconds rest
Here’s the burn out:
- 20 seconds- as many squats as you can
- 10 seconds– hold your squat!
- 20 seconds- as many squats as you can, try to keep the same amount
- 10 seconds- hold your squat!
- SPRINT about 10-15 yds.
- REPEAT
Grab a quick drink of water, you’re ready to start the pyramid!
- 10 Deadlifts with weight
- 15 V-ups
- 20 Walking lunges with weight–To extend- Hold weight overhead-keep a tight core! To modify- no weight
- 25 In & Outs
- 30 Sumo squats- holding weight if you can!
- 35 Russian Twists
- 40 Step Ups (20 each leg)
- 45 Bicycles
- 50 Squats
- 45 Second Plank
- 40 Side Lunges (20 each leg)
- 35 Second Side Plank (EACH side)
- 30 Reverse Lunges- (step back instead of forward)
- 25 “V” Sit ups
- 20 Bulgarian Squats
- 15 V-up Twists
- 10 Deadlifts with weight
THEN- Repeat Tabata Burn Out!
video