Love Your Legs Workout 20 min

Nov
2012
21

posted by on Intensive Training Workouts - over 15 minutes

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This workout is 20 minutes long but is not as intense and filled with action as many of my workouts. Of course it is still effective! It is geared at targeting your butt and hamstrings, especially with the bridge leg pulses which is a great exercise for shaping that area. There are still burpees and mountain climbers to get your heart rate up and which lead into the other awesome new exercises. This has some classic body and booty shaping exercises. ..and hey, they are classics because they work. Let’s get on this one and shape those legs! 

 

Love Your Legs Workout

Workout Breakdown

20 minutes of interval training

Set your timer for 24 rounds of 10 seconds rest and 40 seconds work and go through the following sequence 4 times.

Burpees
Bridge Leg Pulse – left
Bridge Leg Pulse – right
Mountain Climbers
Downward Dog Knee Tuck to Leg Lift – left
Downward Dog Knee Tuck to Leg Lift – right

 

Workout on Video

 

My Reps

Burpees – 7, 7, 6, 6
Bridge Leg Pulse – left – 17, 21, 20, 19
Bridge Leg Pulse – right – 17, 19, 20, 18
Mountain Climbers – 80, 72, 70, 76
Downward Dog Knee Tuck to Leg Lift – left – 11, 13, 14, 13
Downward Dog Knee Tuck to Leg Lift – right – 10, 14, 16, 13

Good form is priority and is more important than reps. Make good form your highest priority.  This was my first time filming and seeing myself doing a couple of these exercises. I was especially curious about the downward dog one. I am always conscious of and working towards improving my form. It is important for all of us in order to get the most out of the exercises.  If you haven’t tried it before, consider videoing yourself to check out your form. I think it’s a really good tool for improving it! : )

 

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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One Leg Bridge

 

Lie on mat with knees bent, lift one leg straight up towards ceiling and using the other leg lift hips up to a bridge position and then come back down. Continue lifting the supporting leg on the ground up to bridge position while keeping the other leg and foot raised up towards ceiling. Switch legs and repeat doing the same number of reps on your other leg. For a little more intensity start with feet elevated on an elevated surface, so that your supporting leg is raised throughout movements. 

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Mountain Climbers

 

Get into high plank (push up) position, then bring one leg in towards chest, bending knee and with foot on ground; this is your start position. Simultaneously jump the bent forward leg back and the back leg forward alternating and jumping legs back and forth while keeping torso of body as straight as possible while performing these movements. Each time a leg jumps forward counts as one rep.

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Downward Dog Knee Tuck to Leg Lift

 

Start in downward dog position and bend right knee and bring it in close to your chest, pause a second and then bring leg back out, and with a straight leg lift it up as high as you can behind you, pause a second or two lifting and then bring leg back to start position and repeat movements with the left leg. Alternate legs for each rep

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Have a great workout!

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