Body Weight Leg Workout
3 sets
1. 3 Way Lunge R – 30 reps
2. Jump Lunge Jumps R – 10 reps
3. 1 legged deadlift R- 15 reps
4. 3 Way Lunge L – 30 reps
5. Jump Lunge Jumps L – 10 reps
6. 1 Legged Deadlift L – 15 reps
7. Prisoner Squats – 20 reps
8. Prisoner In & Out Jump Squats – 20 reps
9. Glute Bridges – 20 reps
10. Bridge Leg Drops & Pulse Ups R – 20 each
11. Bridge Leg Drops & Pulse Ups L – 20 each
BONUS MOVES
10 Competition Burpees
10 Plank Jacks
3 sets , 30’s work – 10’s rest
Leg Burner workout x 3 sets
10 Jump squats in between each exercise
1. Pendulum lunges R x 10 reps
2. Pendulum lunges L x 10 reps
3. Front squats x 15 reps
4. Deadlift x 15 reps
5. Stability ball hamstring curls x 15 reps
6. Side lunge & curtsy lunge R x 10 reps
7. Side lunge & curtsy lunge L x 10 reps
8. Lying Glute raises x 15 reps
50’s work / 10’s rest
1.Burpee pushup alt kick thru
2.Ab tuck and pike jump
3. Alt jump lunge and jump squat
4. Dive omber burpee with opp knee to elbow
5. Charlies angels knees in
6. 2 spider pushups, 10 alt froggers
7. Burpee with alt leg lift and kick under
8. Jump squat with side and back kick
9. Sumo plank
10. Heel tap leg raises