Fitness Friday // 006

Full body workout = check!

Abs and arms = check!

Guess what today’s workout is ladies…LEG DAY! Let’s get fit!!

WARMUP (OPTIONAL):

HIIT TRAINING

Spend about 15 minutes on the treadmill switching back and forth between one minute sprinting and 30 second walking interval periods. Repeat these until I hit the 15 minute mark.

LEGS AND CARDIO:

SET 1:

Jump Squats – 15 reps

Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control. Repeat

Squats – 15 reps

Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers. Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position. Repeat.

Walking Lunges – 24 reps (12 per leg)

Know how to do a regular lunge?!? Perfect! All you have to do now is walk and lunge for 24 repetitions. I like to add three to five pound weights to this workout.

Knee Ups – 24 reps (12 per leg)

Place a bench horizontally in front of you. Begin by firmly planting one leg on the bench to ensure your stability. Then bending your opposite knee, propel your leg up to your chest. Repeat.

SET 2:

X Jumps – 16 reps

Stand wider than shoulder-width apart. Bend your knees until your quads are parallel with the floor and touch your left foot with your right hand. Then propel your body up in the air. Land back into a squat and repeat on the other side. That’s 1 rep. Keep alternating.

Burpees – 10 reps

Start by standing with your feet slightly wider than shoulder width apart before bending down with both your hips and knees. Lean your body forward to place you hands on the floor in front of you. Kick your feet back into a push up position. Then transfer your weight onto your hands and jump your feet inwards and into a squat position. Jump up from this position landing back in standing position. Repeat

Weighted Step Ups – 24 reps (12 per leg)

This one is as easy as it sounds! I like to use five pound weights. Start by placing a bench horizontally in front of you, then step up one foot at a time, repeating for 30 repetitions.

Medicine Ball Squat and Press – 15 reps

Perform your basic squat but this time add a medicine ball! Hold the medicine ball or weight firmly with both hands against your chest as you bend into squat position. Raise the weight above your head as you raise your body after squatting.

IMPORTANT: REPEAT SET 1 AND 2 TWICE!

 

COOL DOWN:

Don’t forget to cool down and stretch!!!


 

Let me know if you decide to try this workout! Also, tell me what your favorite exercises are and what you would like to see for next friday’s fitness post!

Instagram // Pinterest // Twitter // YouTube

Workout courtesy of my favorite fitness guru Kayla Itsines!
Instagram: @kayla_itsines

 

ciarralorren

8 thoughts on “Fitness Friday // 006

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