Search Blog Here

Workout: Holy Legs!

9_28_21 - Holy Legs.jpg

Time: 45 minutes

Equipment Needed: Chair/Bench and Dumbbells

Warm Up and Stretch: 5-10 minutes

Set #1:

8 minutes total time. Perform as many rounds as possible of the following exercises with limited rest until the time is up. 

  • Overhead Walking Lunges (holding weight overhead)

  • 10 Suicide Push-Ups (5 per side)

  • 10 Full Sit-Ups

¼ mile Recovery Run

Rest 2-4 minutes

Set #2:

8 minutes total time. Perform as many rounds as possible of the following exercises with limited rest until the time is up.

  • 10 Squats with a Press

  • 10 Bicep Curls

  • 10 Hollow Rocks

¼ mile Recovery Run

Rest 1-3 minutes

Set #3:

Pistol Squat Practice! Try this over the ground however, if you have back or knee issues, only do this over a bench or chair. Perform 20 NEGATIVE only Pistol Squats. Complete sets of 2 on each side until you reach 20 per side. Do NOT try to get up on one leg. 

Rest as needed

Set #4:

3 minutes total time. Perform as many rounds as possible of the following exercises with limited rest until the time is up.

  • 10 Russian Twists

  • 10 Mountain Climbers

Set #5:

Perform 2 sets of 12 Hip Bridges.

Cool Down and Stretch: 5-10 minutes


Photo Credit: Canva by Maridav

Search Blog Here