Tonight my gym buddy came over to my house and we did a leg workout that requires nothing but your own body weight and a jump rope. If you don’t have a jump rope you can just jump in place. For the workout below choose one partner to be A and one to be B. When you are at the section of the workouts where A and B are noted do the exercise that corresponds to your letter.
Exercises: 14 | Sets: 3 | Reps: 12 | Rest: 1:30
SL = single leg | kb = kettle bell | db = dumbbell
Warm Up
– 15 leg kicks, each side
– Adductor stretch, hold each side for 10 seconds
– Hamstring stretch, hold each side for 10 seconds
– Hip flexor stretch, hold each side for 10 seconds
Workout
– Sumo squat {tempo: 4/2/1}
– A) sprint up the driveway and back pedal down the driveway
B) 50 jump rope {this exercise group is finished when this person finishes 50 jumps}
– Hip bridge {tempo: 4/2/1}
– A) 50 jump rope {this exercise group is finished when this person finishes 50 jumps}
B) sprint up the driveway and back pedal down the driveway
– SL leg lift right side: lay on your left side and raise your leg up and lower back down
– SL double leg lift right side: lay on your left side and raise your leg half way up, hold, raise all the way up, lower half way down, hold, lower all the way down
– SL leg adductor lift left side: lay on your left side, and lift your bottom leg up and lower back down
– SL double leg adductor lift left side: lay on your left side and lift your bottom leg half way up, hold, lift all the way up, lower half way down, hold, lower all the way down.
– A) sprint up the driveway and back pedal down the driveway
B) 50 jump rope {this exercise group is finished when this person finishes 50 jumps}
– SL leg lift left side: lay on your right side and raise your leg up and lower back down
– SL double leg lift left side: lay on your right side and raise your leg half way up, hold, raise all the way up, lower half way down, hold, lower all the way down
– SL leg adductor lift right side: lay on your right side and lift your bottom leg up and lower back down
– SL double leg adductor lift right side: lay on your right side and lift your bottom leg half way up, hold, lift all the way up, lower half way down, hold, lower all the way down.
– A) 50 jump rope {this exercise group is finished when this person finishes 50 jumps}
B) sprint up the driveway and back pedal down the driveway
Cool Down
– Stretch
– Foam roll
Love always,
Jess
