Lower Body, Cardio and Ab Interval Workout

Happy Friday ! Yesterday’s workout was a killer one!  My legs are still feeling it today especially when walking up stairs.  I thought I would share with you this killer workout.  I hope you all give this workout a try.  You can do it at home or at the gym.  Have a great weekend!  

Things you will need for the workout:

  • Weights 
  • Mat
  • Water
  • Towel (you will be sweating)

Lower Body and Ab Interval Workout

Warm Up:  

  • Jump Rope Series (we did not have ropes, so we faked them)
  • Regular Jump Rope 15 Seconds
  • Single Leg Jump Rope Right 15 Seconds
  • Single Leg Jump Rope Left 15 Seconds
  • Gate Swing or Air Squats 30 Seconds
  • Single Leg Swings 30 Seconds Each Leg
  • Alternating Side Lunges 30 Seconds

Complete exercises in each circuit for 30 seconds each.  Repeat 3 times or more if you would like.

Circuit 1

  • Skaters 
  • Squat with Alternating Side Kicks 
  • Single Leg Back Lunges Right 30 Seconds with weights
  • Single Leg Back Lunges Left 30 Seconds with weights 
  • Plank Pull Across (in plank pull weight across the body)

Circuit 2

  • Burpee with 8 Punches (come up from burpee stay low and jab right and left) 
  • High Knees
  • Weighted Goblet Squat
  • Push Up to a Side Plank add in a Knee Crunch or Just Regular Push Ups

Circuit 3

  • Squat Jacks
  • Sumo Squat with Alternating Leg Lifts (hold weights in front of chest or on shoulders) 
  • Weighted Abdominal Side Bends Right 30 Seconds
  • Weighted Abdominal Side Bends Left 30 Seconds

Core Circuit

  • Plank Jacks 30 Seconds
  • Forearm Plank (hold for 30 seconds)
  • Mt. Climbers
  • Forearm Plank (hold for 30 seconds)

Cool Down and Stretch (2-3 min)

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