Workout: Legs, Legs, Legs

Time: 45 minutes

Equipment Needed: Step / Bench and a Stopwatch

Warm Up: 5 - 10 minutes

Circuit #1:

Perform 3 sets of the following. Allow 30 - 60 seconds rest between sets.

• 30 seconds Step-Ups - left

• 30 seconds Step-Ups - right

• 30 seconds Dips

• 30 seconds Rest

200 meter Recovery Jog

Circuit #2:

Perform 3 sets of the following. Allow 30 - 60 seconds rest between sets.

• 30 seconds Split Squats - left

• 30 seconds Split Squats - right

• 30 seconds Standing Calf Raises

• 30 seconds Rest

200 meter Recovery Jog

Circuit #3:

Perform 3 sets of the following. Allow 30 - 60 seconds rest between sets.

• 30 seconds Lateral Lunges - left

• 30 seconds Lateral Lunges - right

• 30 seconds Superman Hold

• 30 seconds Rest

30 Regular Burpees as fast as possible and a 200 meter grapevine (½ facing each direction).

Cash Out:

Complete 2 sets.

• 20 Oblique V-Crunches (bring legs up if possible)

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Syda Productions

Workout: Short Shorts!

Time: Box / Bench, Dumbbells, & a Stopwatch

Equipment Needed: 45 - 60 minutes

Warm Up: 5 - 10 minutes

Exercise #1:

Perform the following 4 exercises for 7 reps each for 6 minutes

• 7 Pisoner Squats

• Plank with 7 Butt Kicks - each side

• 7 Jumping Jacks

• 7 Elbows to Knee

Rest

Exercise #2:

Perform the following sets as stated below. Be sure to repeat to perform the exercises on BOTH sides! Follow a Tabata style set of Jump Squats in the first set and Box Jumps in the second set.

Set #1:

• 30 seconds Stationary Lunge with Bicep Curls - left leg

• 30 seconds Reverse Lunges with Overhead Hold - left leg

• 30 seconds Lateral Lunges with Bicep Curls - left leg

• 30 seconds Quick / Pulse Lunge Weight in Hands by Side - left leg

• 30 seconds Lateral Squat Leg Lift Weight in Hands in Front of Chest - left leg

• 30 seconds Rest

• Tabata Style: Repeat for 8 sets - 4 minutes total

  • 20 seconds Jump Squats

  • 10 seconds Rest

REPEAT the entire set above on the right leg!

Set #2:

• 30 seconds Split Lunges with Foot on Bench - left leg

• 30 seconds Regular Step-Ups - left leg leads

• 30 seconds Step-Ups (where one leg stays on the bench while the other one goes up and down onto the bench) - left leg

• 30 seconds Lunge into Step-Up and Knee Lift - left leg

• 30 seconds Rest

• Tabata Style: Repeat for 8 sets - 4 minutes total

  • 20 seconds Box Jumps (modify with Step-Ups as needed)

  • 10 seconds Rest

REPEAT the entire set above on the right leg!

Finisher:

Perform 30 seconds of each for 2-3 sets.

• 30 seconds Spiderman

• 30 seconds Plank

• 30 seconds Sea Turtles

• 30 seconds Mountain Climbers

• 30 seconds Rest

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by littlehenrabit from Getty Images 

Workout: Legs Baby!

Time: 60 minutes

Equipment Needed: None

Warm Up: 5 - 10 minutes

Exercise Set #1:

Perform the following 5 exercises for 30 seconds each and follow each with 30 seconds of rest. Repeat for 2 total sets.

• 30 seconds Floor Jacks

• 30 seconds Butt Kicks

• 30 seconds Squat Pulse/Quick Squats

• 30 seconds Mountain Climbers

• 30 seconds Jump Lunges (stay low)

• 30 seconds Rest

Repeat for 2 sets.

Rest for 2 - 3 minutes.

Exercise Set #2:

Perform the following exercises for 10 reps each for 3 sets before moving to the next group of exercises.

• 10 One-Legged Deadlifts (EACH side)

• 10 Hip Bridges (one-legged - EACH side)

• 10 Squats with Alternating Lateral Side Kicks (EACH side)

• 10 Jump Squats

Repeat for 3 sets.

Rest for 1 - 2 minutes.

• 10 3” Lunges (EACH side)

• 10 Hip Bridges (one-legged - EACH side)

• 10 Step-Ups with Glute Kickbacks (EACH side)

• 10 Frog Jumps

Repeat for 3 sets.

Rest for 1 - 2 minutes.

• 10 Reverse Lunges to Step-Up with Knee Lift and Overhead Press

• 10 Basic Squat

• 10 Hydrants (EACH side)

• 10 Lateral Lunges (EACH side) 

Repeat for 3 sets.

Rest for 1 - 2 minutes.

Finisher: 

Perform windsprints and back pedal. Set up 2 cones about 100 feet apart. Have them run from the first cone to the second cone. Then back pedal (run backwards) the way back. Repeat for 4 minutes.

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Ziga Plahutar from Getty Images Signature

Workout: Legs, Cardio, Core

Time: 60 minutes

Equipment Needed: Bench / Step and a Stopwatch

Warm Up: 5 - 10 minutes

Strength Circuit #1:

Complete 3 sets. Allow 1 - 2 minutes rest between sets.

• 30 seconds Lateral Lunges - left (stationary or stepping)

• 30 seconds Lateral Lunges - right (stationary or stepping)

• 30 seconds 1-Leg Reaches - left

• 30 seconds 1- Leg Reaches - right

• 30 seconds Suicide Push-Ups

• 1 - 2 minutes Rest

Strength Circuit #2:

Complete 2 - 3 sets. Allow 1 - 2 minutes rest between sets.

• 30 seconds Step-Ups - left

• 30 seconds Step-Ups - right

• 30 seconds Bench Crunches

• 30 seconds Plank

• 1 - 2 minutes Rest

Tabatas:

Perform 20 seconds of work and 10 seconds recovery for 4 minutes for each Tabata set.. Example: 20 seconds high knees, 10 seconds rest, 20 seconds flutter kicks, 10 seconds rest, REPEAT until you reach 4 minutes total.

• Tabata #1: High Knees and Big Flutter Kicks

• Tabata #2: V-Jumps and Tuck Jumps

Rest 1 - 3 minutes.

Core: 

Complete 2 sets. Allow 30 - 60 seconds rest between sets.

• 60 seconds Jackknives (switch legs after 30 seconds)

• 60 seconds Plank

• 30 seconds Quadruped (alternating)

• 30 seconds Opposite Arm - Opposite Leg

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by littlehenrabi from Getty Images

Workout: Legs Day Baby!

Time: 45 minutes

Equipment Needed: Bench or chair

Warm Up: 5 - 10 minutes

Set #1:

Complete 3 rounds of the following exercises

• 30 sec Body Weight Squats

• 30 sec Alternating

• Reverse Lunges

• 30 sec Push-ups

• 30 sec Mountain Climbers

Set #2:

Complete 3 rounds of the following exercises

• 30 sec

• Step-­ups on Bench (L) 

• 30 sec Step-­ups on Bench (R) 

• 30 sec Triceps Dips

• 30 sec Rest

2 - 3 minutes rest

Set #3:

2 rounds of the following exercises

• 30 sec Split Lunges on Bench (L) 

• 30 sec Calf Raises

• 30 sec Split Lunges on Bench (R) 

• 30 sec Rest

2 - 3 minutes rest

Set #4:

2 rounds of the following exercises

• 30 sec Lateral lunges (L) 

• 30 sec Mountain Climbers

• 30 sec Lateral Lunges (R) 

• 30 sec Rest

Set Markers 50 ft Apart:

• Groucho (forward) to cone and Jog back 

• Groucho (backward) to cone and jog back 

• Shuffle (face left)

• Shuffle (face right) 

• Grapevine (face left) 

• Grapevine (face right)

• Backwards jog there and forwards jog back. 

• Sprint there and back!

2 - 3 minutes Rest

Abs: 

Complete 2 Rounds

• 30 sec Crunches

• 30 sec Plank (left) 

• 30 sec Superman 

• 30 sec Plank (right)

• 3 sec Reverse Crunches

Cool down & Stretch: 5 - 10 minutes

Photo Credit: Canva from Dirima by Getty Images Pro