Action Heroine Workout est 30 min

Dec
2012
11

posted by on Intensive Training Workouts - over 15 minutes

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The goal of this workout is to get through 40 reps of 5 different exercises as quickly as you can. And I promise you that that sounds easier than it is!  But this workout has some great, fun and dynamic exercises.and you will really feel this in the legs after!  I think this is mainly from the first exercise – 3 Pulse Surfer Squat Jumps with Drop Down, as I could feel the burn after 10 reps. This exercise and the 3 Pulse Jump Lunges are great for building strong leg muscles and they work on the glutes, hamstrings and quad muscles, to help create all around strong sexy legs!

This workout can be done in 4 rounds of 10 reps each. (This is how I did it) or push it further and go for 2 rounds of 20 reps each or for the hard core super action heroines, you can go for 40 reps of each all at once. wow! Do it however you like it but the goal is to get 40 reps of each in as quickly as possible.

Each round took me close to 7 minutes and 30 seconds and so I am estimating 30 minutes. Although really I took a little break between each round that I am not counting. You can go ahead and do the same. Really it’s all about you and what you get out of it. So just get the reps in however you like to do it best.

 

Action Heroine Workout

Workout Breakdown

Do 40 reps of each of the following exercises:

3 Pulse Jumping Surfer Squat and Drop Down
Corkscrew Push Ups
Walk Out to Plank Jacks
3 Pulse Jump Lunges
Commando Burpees

 

Workout on Video

 

 

Exercise Descriptions

3 Pulse Jumping Surfer Squat and Drop Down

 

Start standing on the ground or just above the center of a mat, with legs staggered one leg up higher than the other and in a wide leg surfer stance turned a little to the side, squat down and pulse 3 times, then jump switching legs so that the behind one is forward and the forward foot back, squat again and pulse 3 times, then reach over and place hands on the floor and jump down so body is flat on ground, touch the ground with your hands and then jump back up. This is one rep.

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Corkscrew Push Ups

 

Start in high plank (push up) position and jump in legs close to body but twist legs as you bring them in landing with your feet a little to the side and then jump legs back out and then do a push up. This is one rep. For the next rep twist legs in in the opposite direction with feet landing turned to the other side and back out to push up. Continue with these movements twisting legs and feet when you jump in to opposite sides for each rep.

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Walk Out to Plank Jacks

 

From standing bend over at hips so hands touch floor and walk hands out to plank position, do a plank jack by jumping feet both out at the same time to wide legs and then back in to center, and then walk arms back in and stand up. This is one rep.

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3 Pulse Jump Lunges

 

Start in a forward lunge position, with front leg bent and back leg straight, jump up and simultaneously switch leg positions, so that opposite leg is forward and then pulse up and down 3 times. Jump again switching leg positions so that opposite leg is lunging forward and pulse 3 times and continue jumping and pulsing 3 times between each jump. 

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Commando Burpees

 

Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, then lay down with body on ground so stomach touches floor and then place hands under shoulders and use your arms to lift yourself up and do a knee tuck with one leg, lie flat on the ground again and in the same manner lift yourself up and do a knee tuck with the other leg, lay back down quickly and then lift your torso up with arms, jump legs in and then jump up in the air.

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Have  great workout!

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