MTRW: Legs of Steel

Hi guys,

This Thursday is all about the squat and lunges. You will never look at then the same way again. Here is its: Legs of Steel

Warm up.

Perform 4 sets of each exercise in a superset back-to-back without a break  | 20-25 reps per set with an exercise using a weight – this month is the endurance building cycle | max rep for body weight exercises | 1 min for strength-cardio plyo exercise

Superset 1:

  • Wall Stability ball squat with dumbells
  • Burpees

Superset 2:

  • Wall Stability split squat with dumbells
  • Jump squats

Superset 3:

  • Round the clock lunge* – Left side
  • Skater

Superset 4:

  • Round the clock lunge – Right side
  • Pogo hop

Superset 5:

  • Dumbbell step up leg kick step down backward lunge – Left side
  • Side-to-side hops

Superset 6:

  • Dumbbell step up leg kick step down backward lunge – Right side
  • Speed rope

Abs Bonus Round:

Perform 4 sets total | 2 sets on each side | 25 reps per set

  • Spinal balance burnout*

Exercise Breakdown:

Round the clock lunge: Start in a standing position. Imagine you are standing on a clock.  Core tight, neutral spine. Lunge forward with your left leg toward the 12 pm mark, step back to the starting position. Then lunge to your side at 2pm marking, then step back. Then lunge to your side at 4pm marking, then step back. Then lunge to your side at 6pm marking, then step back. This was one repetition. Repeat 20-25 times.

Spinal balance burnout: Kneel on all fours with your knees directly under your hips and your shoulders directly over your hands. Inhale and extend your opposite arm and leg. Flex your foot, engage your core, maintain neutral spine and neck alignment. Exhale and draw your arm in and while bring your knee toward your elbow. Repeat 25 time on one side. Then switch.

Stretch. And do not forget that protein shake or a banana and nuts so you can fuel those muscle and see your hard work pay off.

I hope you enjoyed this post. Have a great day.

Svetlana

Esse Libre Fitness – Free To Be Fit

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2 thoughts

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