22-Minute Fat-Melting Leg-Thrashing Workout
It used to be enough for someone to just sit on a leg press machine, bang out 12 reps and rest for 2 minutes before hitting it again. Sure, that might have sculpted pretty muscle, but people weren’t actually fit. Now, fitness is about (wait for it) actually being physically fit. Meaning, fit people should not only LOOK fit, but BE fit too. When a workout is done properly, you can actually get more out of the same amount of time invested. Why? Because instead of doing 30 minutes on the treadmill and pumping iron for another 30 minutes, you can combine the two for one very magical workout.
By combining resistance exercises in a circuit, with little to no rest, you get your heart racing and your muscles firing all in one great workout. Sure it’s hard, but the results are SO worth it!
No Gym? No Problem!
You don’t have to have a big gym to get a good workout in. This workout only uses a jump rope, med ball and some free weights – but you can even modify that.
Affordable Home Gym Wish List
Good Pair of Tennis Shoes
3 Sets of Dumbbells – Light, Medium and Heavy
One Bar & a set of 5lb, 10lb, 25lb plates to start
(you can always add more!)
Collars (to lock weights on the bar)
1 Set of Bodylastics Bands
1 Adjustable Bench
1 10-12lb Medicine Ball
1 Yoga Mat
1 Heavy Kettlebell (25lb or 35lb)
22-Minute Leg Workout
Here is an example of this type of fast and effective workout I did with a client yesterday – and my legs are really feeling it today!
#2: 4 ROUNDS
10 Left/10 Right Dumbbell Snatch with Overhead Squat, 25lbs
20 Figure 8 Medicine Ball SitUps, 12lb medicine ball (click on link to see video demo)
Goal Time: 10 minutes
#3: 4 ROUNDS
10 Left/ 10 Right 1-Leg Romanian Dead Lift, 35lbs
15 85lb Trusters
Goal Time: 8 minutes
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
Posted on December 11, 2012, in workout and tagged boot camp, cardio, conditioning workout, crossfit, exercise, exercise tips, fitness tips, getafterit, leg exercises, leg workout, reebok, wod. Bookmark the permalink. 2 Comments.