This workout is specifically designed to challenge your legs and your lungs. This is an intense anaerobic leg workout that will burn a tremendous number of calories and work every single part of your body in a short period of time. You can do this workout at home or on the road in your hotel room.
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For one set, do each exercise with the given number of repetitions without stopping. Then rest for two minutes and repeat the set twice more.
This exercise can also be done with dumbbells, but I would suggest a very light set: no heavier than 20 pounds for men, and no heavier than 10 pounds for women.
Squat
- Stand with your hand behind your head, chest out, and your elbows back.
- Sit back at your hips and bend your knees to lower your body as far as possible without losing your back’s natural arch.
- Squeeze your glutes and push yourself back up to three-quarters of the starting position.
- Don’t come all the way up, as this releases tension on the leg muscles and lessens the intensity.
- Keep the burn on the legs.
Do 20 repetitions.
Jump Squat
- Stand with your hands behind your head, chest out, and your elbows back.
- Drop down at your hips and knees into a basic squat without losing your back’s natural arch.
- Squeeze your glutes and explode yourself straight up in the air, extending your legs.
- Come back to the ground into a basic squat and explode again.
Do 20 repetitions.
Forward Lunge
- From a standing position, take a large step forward with one leg.
- When your front thigh is parallel to the floor and your back knee is off the floor, hold for 1 second.
- Return to the starting position and repeat with your other leg.
Do 10 repetitions per leg.
Rotating Lunge
- From a standing position, take a large step to the side with one leg and touch that ankle with both left and right hand.
- Keep your abs pulled in throughout the exercise.
- Return to the starting position and repeat with your other leg.
Do 10 repetitions per leg.
Plank Push-Up
- Balance your body on your elbows and toes. Your feet should be a little wider than a normal push-up to give you more balance.
- Make sure your body is in a straight line and abs are pulled in.
- Extend one elbow up at a time until both elbows are fully extended into a classic push-up position and maintain for a mini-second.
- Come back down one elbow at a time until you’re back in the plank position and maintain for a mini-second.
- Go back up and repeat.
Do 20 repetitions.
Douglas Taurel is the owner of Taurel Fitness. He‘s been a fitness expert and nutrition consultant for over 15 years. He trains triathletes, executives, and performers. Sign up for his healthy recipes and workout tips at TaurelFitness.com and follow him @TaurelFitness