Partner Leg Workout

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.

E1C34E5F-7BB4-4FF1-A561-9925B960C8FB

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

 


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s