It’s coming on summer here in Australia. That means lots of standing around at BBQs drinking beer. To do this our clients need strong legs and a high metabolism. This workout should do the trick.
My Legs Are On Fire
Goal: Lower Body Muscular Endurance/Crosstraining
Duration: 60 minutes
Warm up
5 minute jog around park area. Shuttle runs with high knees, butt kicks, lunges and squats.
Three Person Circuit
Split clients into teams of three people. One client will rest (or active rest), one will run a shuttle run and one will do the main strength exercise. Keep each round going until each team has completed 3 rounds of each circuit.
Round 1
Active rest: Plank
Strength exercise: Squats – 25 reps
Shuttles: 15 metre Shuttle Run
Round 2
Active rest: Suicide Plank
Strength exercise: King Deadlift – 10 reps/leg
Shuttles: 15 metre Power Skip then jog back
Round 3
Active rest: Plank w/ toe taps
Strength exercise: Jump Lunges – 10 reps/leg
Shuttles: 15 metre Backpedal then jog back
Round 4
Active rest: Isometric Squat
Strength exercise: Ridiculous Lunges – 5 sets
Shuttles: 15 metre sloooooow Bear Crawl
What are ridiculous lunges? Essentially ridicilous lunges are a compination of jump squats and jump lunges. Here’s how: Start in a squat, jump up and land in the bottom of a lunge position. Jump up again and land back in your squat position. Jump again and land in a lunge position (with legs opposite to the last lunge). Jump back to your squat and start again. Each round (2 jump squats and 2 lunges) equals 1 set.
Cooldown
Go for a 5 minute slow jog to loosen up legs. Stretch.
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Image: Phillie Casablanca
Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.
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