Wednesday Workout: Legs and Cardio

Hi guys, it’s been kinda crazy around here.  I am a teacher and we just started back to school so the past few weeks have been nuts.  I always joke that I have to get back into teaching shape when the school year starts! It is so true! Not to mention I had to have unexpected oral surgery so my eating, workouts and sleep have been just a bit off.  I am feeling much better and back to my normal routine for the most part.  

I thought I would share my leg workout with you.  It was killer.  I am still feeling it big time.  I am trying to spend one day focusing on upper body and one day focusing on lower body in addition to teaching my classes and running.  This is an awesome workout you can do in under 30 minutes so give it a try!  

Legs and Cardio Workout

I will be hosting a FREE Facebook 30 day health and fitness challenge starting next week.  I will be giving tips, meal ideas, recipes and workouts.  So checkout my Facebook page to join it’s going to be so fun!

Have an awesome week!

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)