Two Toughies – Leg Day, 2/20/2013

Circuit One (repeat 4x)

  • Walking lunges holding two 10-lb weights + pushups  (10 lunges in one direction, then get down and do 5 pushups, then 10 lunges in the other direction, and another 5 pushups)
  • Butt lifts with an 8-lb dumbbell held in your kneepit (x10 each leg)
  • Single leg calf raises, off of a step, holding two 10-lb dumbbells (x10 each leg)
  • Military-style situps;  for us, that just means keeping your toes off of the ground, heels dug in, and sitting all the way up. It’s not a crunch!  (x20)
Butt lift.  Where she has an orange ball, we will have an 8-lb dumbbell.  Image from cookinglight.com
Butt lift. Where she has an orange ball, we will have an 8-lb dumbbell. Image from cookinglight.com

Circuit Two (repeat 4x)

  • Bike Sprints (30s sitting, 15s standing, 30s sitting, 15s standing, 30s sitting,15s standing, 30s sitting) — less than 3 minutes, push yourself!
  • Oblique sit-ups, with legs (see video below) (x15 each side)
  • Dumbbell deadlifts, with two 20-lb dumbbells (x15)
  • Scissor legs, like this video at 2:58, but pick up the pace a bit (x15)

That’s it!  I think both circuits look to be on the tougher side, so I think just two of them (with 4 repetitions each) is still an excellent workout, especially when you factor in those bike sprints.  Kick ass, and have fun.  =)

-Amanda

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