Bombshell Legs and Abs Workout 15 min

Jan
2013
24

posted by on Daily Workouts - 10-15 minutes

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This legs and abs workout is a high intensity interval training workout (HIIT) and made up of 15 minutes of intervals. For this one you go through 6 bodyweight exercises each 3 times. The lunging leg exercises are split up with a couple of ab exercises between each one.  I like to change up the type of abs exercises in workouts because 1. it keeps the workouts fun and different so we don’t get bored, 2. it keeps our minds occupied thinking about what we are going to do next so the time goes by fast and 3. the different exercises hits up different ab muscles and works different parts. In this workout we are working upper, middle and lower abs.  Training with bodyweight exercises will help you to lose weight, gain muscle and fast track you forward into your summer body.

Jump lunges are a challenging exercise for some. Make sure you are well warmed up first. Do lots of stretching and moving around before doing these. I think that this exercise, along with squats, is one that will build leg muscles, mainly quads but also glutes and hamstrings, and shape your legs better than any other.  If you have a hard time doing these for any reason, substitute them for reverse lunges.

 

Bombshell Legs and Abs Workout

Workout breakdown – 15 minutes of intervals

Set your timer for 18 rounds of 10 seconds rest and 40 seconds work and go through the following 6 exercises three times:

Jump Lunges
Alternating Elbow to Knee Sit Ups
3 Pulse Crunch Butt Lift
Side Lunge Jumps
V Lift Roll Over back Lift
One Leg Clap Under Crunches

 

Workout on Video

 

My Reps

Jump Lunges – 33, 30, 32
Alternating Elbow to Knee Sit Ups – 15, 15, 15
3 Pulse Crunch Butt Lift – 9, 10, 10
Side Lunge Jumps – 38, 40, 40
V Lift Roll Over Back Lift – 6, 7, 7
One Leg Clap Under Crunches – 24, 23, 22

 

Exercise Descriptions

Jump Lunges

 

Start in a forward lunge position, a low wide walking stance with front leg bent and back leg straight, and simultaneously jump up switching feet so that legs are in opposite positions, the one that was behind is forward and bent, and the one that was forward is now behind. Continue jumping and alternating positions of legs and feet. Each jump is one rep.

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Alternating Elbow to Knee Sit Ups

 

Lay back on mat with knees bent and hands behind head, bring torso up towards knees and twist body to one side bringing one elbow to opposite knee, release and go back to start position, then repeat movements on other side bringing the opposite elbow to its opposite side knee. Continue alternating sides for each rep.

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3 Pulse Crunch Butt Lift

 

Lying on mat with knees bent and fairly wide and feet on the ground, bring hands close together in front of you and crunch up pushing hands through space between legs, pulse in this crunch position 3 times and release, bring hands and arms to ground beside body and lift your legs straight up towards ceiling and lift butt up off the ground, reaching legs up further. This is one rep. Release and come back to start position and continue in this manner doing as many reps as you can.

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Side Lunge Jumps

 

From standing position place left leg out to side keeping it straight and bend right knee going down into a side lunge, touch ground with left fingers. From this position jump and switch doing a side lunge on the other side, so that right leg is straight and knee of left leg is bent and touch ground with fingers of right hand. Continue jumping and each time doing a side lunge on the opposite side. Each lunge and touch down is one rep. 

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V Lift Roll Over Back Lift

 

Laying crosswise on one end of a mat with legs straight on ground and arms outstretched behind head on ground, do a V Lift, raising your legs and arms, kept straight, up in the air until they come close together and then lower each simultaneously back to start position. Then roll 180 degrees onto your stomach and do a back lift, lifting legs up as much as you can off the ground and reaching arms back while lifting torso as high as possible. This is one rep. Release and roll back over to start position and continue alternating V lifts with back bends, rolling over 180 degrees between each one..

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One Leg Clap Under Crunches

 

Lie on ground and crunch up torso while raising one leg and bring arms together in front and clap underneath raised leg and then return to star position. For the next rep lift the other leg and do the same crunching up and clapping under raised leg. Continue in this manner alternating legs being lifted for each rep. 

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Have a great workout!

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