
Legs and Cardio- Round 1
As implied, you probably won’t be walking right for the next few days. Take at your own pace; since its cardio, you probably won’t be able to finish very quickly. Each time you do this workout, time yourself- and try to improve that time every session! Be sure to stretch afterward too! Why is stretching so important?
Legs And Cardio | ||
Warm- up | walk 5 minutes on treadmill, 10 body squats | |
1. Superset: | a.Body Squats | 3 sets |
Hold 5 seconds at full squat | 25, 20, 15 | |
b. Jump Rope | 3 sets | |
1′, 2′, 3′ | ||
2. Superset: | a. Weighted Squats | 4 sets |
Using Barbell w/o weights is okay | 20, 18, 18, 15 | |
b. Mountain Climbers | 4 sets | |
50, 40, 30, 50 | ||
3. Superset | a. Core Ball Wall Squats | 3 sets |
ball lies between your back and wall | 25, 35, 50 | |
b. Burpees w/ jump at the end | 3 sets | |
15, 20, 25 | ||
4. Superset | a. Walking Lunges | 2 sets |
Alternate Legs, 2nd set backwards | 50 paces, 50 paces | |
b. Tire/ Bench Toe Touch | 2 sets of 2 minutes | |
One foot taps, then jump to switch foot | ||
5. Superset | a.Jump Squats/ Jump Lunges | 2 sets of 1 minute |
1st set squats, 2nd set lunges | ||
b. Run | 2 sets | |
1 mile per set |

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- Tri Hard - August 21, 2014
- Destroying the Bi-ceptacons - August 20, 2014
- Batwings - August 19, 2014
- Pec-ocalypse - August 18, 2014
- Best Chest: Making Gains on Chest and Tricep Day - July 16, 2014
- ‘Merca - July 4, 2014
- Baby Back Ribs - July 3, 2014
- Isopure Protein - June 28, 2014