zainsworkouts

Killer Legs Workout

Wanna sculpt killer legs?  This body weight workout will compliment your heavier lifting days to sculpt beautifully toned, lean legs.

WARMUP

20 Jumping Jacks

20 Baby Lunges

1 Minute standing hamstring stretch

30 seconds high knees

20 Jumping Jacks

WORKOUT (using body weight or light dumbbells)

5 X 30 sec sets

squats

side lunges (each side)

standing calf raises

lunges

one-legged calf raises (each leg)

squats

inner thigh leg lifts (each leg)

side lunges (each side)

jump squat

single-legged deadlifts

Repeat 5 Times

STRETCH

1:30 minute standing hamstring stretch

45 second calf stretch (each leg)

3 minute pike stretch

(adapted from: fitnesscenter)

NO EQUIPMENT NO EXCUSES WEEKEND WORKOUT

Here it is.  No gym. Just you and your warrior spirit.

10 Exercises, 30 Reps EACH, Repeat 3 Times.

Ready?

Go!!!!!!

1. Split Jump Lunges

2. Push Ups

3. Squat Jumps

4. Frog Sit Ups

5. Walking Lunges

6. Skaters

7. One-Legged Squat

8. Plank Walk

9. Burpees

10. Prisoner Squats

*Throw this Dirty 30 Cross-Fit Style Workout in a few times a week to get in crazy sick summer shape fast*