Between a Squat and a High Plank Leg Workout est 32 min

Mar
2013
10

posted by on Intensive Training Workouts - over 15 minutes

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Between a Squat and a High Plank Leg Workout

This leg workout is designed to make you really feel it! So don’t be surprised if you are walking a little funny the next day. Youch. But in a good muscle building way, of course! This one is a pyramid workout with all bodyweight exercises. You start off slow with 5 reps, then do 10, then 20 (killer, but doable), 10 and then the last 5 is a breeze and a relief. It feels great to finish that off and if you are like me, you will be left lying in a little pool of sweat at the end. 

This is a time challenge workout, so set your timers! I reset mine for each round, and took a little break after each, which I didn’t count but am sure was less than a minute. I made myself get right back up and at it.  You do the same. Or for further incentive to keep going strong, just set your timer and don’t turn it off until the whole workout is done.  That may make your time a little longer than mine, unless you are really fast.

 

Keep Good Form

Remember to focus on good form. It’s important and your muscles have muscle memory. This means that they remember the movements you make and fall into the pattern of those same movements when you are not thinking. So the more you try to keep great form during the workouts, the more it will just come automatically.

Great form will give you better results from your workouts. It will help improve your strength and muscle tone. Also, poor form is a major cause of injury and can lead to strains in the body. Keep proper form to stay injury free.

 

Good Form Tips

Keep your head straight and your face relaxed. Think of holding an orange under your chin. Keep your gaze at eye level.

Keep your shoulders relaxed and back, think away from ears. Never hunch your shoulders. Remember to keep them held back and keep your back straight.

Lengthen your spine. Think of a string from the top of your head to the ceiling, pulling you up straight and tall.

Tighten your abs and draw your belly button in. This will support your lower back and it helps build ab muscles too.

Keep knees slightly bent and relaxed. For squats and lunges, do not extend knees over toes, as this will put stress on knees.

Finally, breathe. As you breathe in relax lower abs and as you breath out abs should come in.

..and now the workout, get your timer’s ready!

 

Between a Squat and a High Plank Leg Workout

Workout Breakdown

Do 5 reps, then 10, then 20, then 10 and then 5 reps again of the following 8 exercises:

Burpees
Supermans
3 Pulse Jump Squats
Leg Lift, Butt Lift, Star Crunch
Pulsing Jump Lunges
Dynamic Squats
Plank Walk Down
Squats with Round Kick

Take a little break between rounds. Try to keep them to 1 minute or less.

 

Leg Workout on Video

 

My Time

5 reps – 3:15
10 reps – filmed, estimating 6:40
20 reps – 12:12
10 reps – 6:25
5 reps – 2:50
total = 31:22, not including the breaks I took between rounds

 

Exercise Descriptions

Burpees

 

Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up, jump legs back in and jump up in the air.

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Superman

 

From high plank (push up) position, lift and extend one arm out in front of you, while at the same time lifting opposite leg, hold a second or two and then return back to ground. Next left and extend the opposite arm, while lifting it’s opposite leg, hold, bring back to ground and repeat these movements alternating sides for each rep

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3 Pulse Jump Squats

 

Start with legs in a wide stance and with feet pointing out, squat down so legs are parallel with ground, squeeze the glutes and pulse 3 times, just raising and lowering a little for each pulse and then jump up so both feet are up a few inches from ground. Then when your feet hit the ground go right into another squat and continue with these movements for time or reps..

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Leg Lift, Butt Lift, Star Crunch

 

Lie on back flat on mat, bring both legs up together to 90 degree angle and lift butt off ground, then open legs wide and crunching torso, reach hands close together through open legs as far as possible, bring body back to lying position and repeat.

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Pulsing 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, then pulse down and up in this position. This is one rep. After pulsing down and up, jump again switching leg positions so that opposite leg is lunging forward and pulse down and up again and continue in this manner, jumping and pulsing between each jump.

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Dynamic Squat

 

From standing, jump legs out and squat down simultaneously touching ground with fingers while in squat, then jump feet back in and stand up.

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Plank Walk Down

 

Start in plank position and one arm at a time extend so arm is straight and you are in high plank (push up) position, go back onto elbows one arm at a time and repeat changing start arm each time.

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Squat with Round Kick

 

Stand with legs hip width apart and with an object in front to kick over, or you can imagine something to kick over, squat and then with one leg give a big circular kick over an object in front of you. Your left leg will kick around counter clockwise to the left and your right leg will kick clockwise to the right. Then bring leg back to ground, squat again and then kick with the opposite leg in the opposite direction. Each squat is one rep.

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Have a great workout!

 

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