Legs, Glutes and Abs

[TotalFit]

This program was designed to give a huge lower body and ab workout. *Warning - Guaranteed DOMS*

Set up: 6 cones 10 metres apart, for 50 metres total.

Warm Up - 5 minutes

Leg Swings, Toe Touches, Jumping Jacks followed by slow jog.


1) Circuit - 25 minutes (3 mini circuits)

This circuit consists of 3 mini circuits, with each one pregressively getting more difficult. Each circuit contains a leg, ab and glute exercise. Perform each circuit for 45s/30s/15s before moving onto next set. All clients are to do these exercises together

First mini circuit consists of 45/30/15
-Squats
-Crunches
-Prone leg raises (once each leg)

Second mini circuit consists of 45/30/15
-Squat jumps
-Toe touches (Supine, feet up, reach for toes)
-1 legged lunges (once each leg)

Third mini circuit consists of 45/30/15
-180 squat jumps
-Bicycle kicks
-Lunge jumps

REST - Plank

2) Hill Sprints - 5 minutes

Find a reasonable hill and have clients start at the bottom of the hill. Get them to sprint to the top and do crunches, then walk back down. Start with 10 and decrease crunches by 2 per sprint.

REST - Plank

3) Burpee Leaps - 5 minutes

For this drill, using the first 30 metres of the 50 metre cone set up, clients are to start with a burpee at 0m. Instead of jumping up for a burpee, the client must leap forward and repeat until they reach the first cone. Walk back and repeat to the second cone. Walk back again, leaping to the 3rd cone this time.

REST - Plank

4) Lunge Ladder - 10 minutes *Warning - 100% painful *

This time use the full 50 metre set up. Similar to a ladder run (or shuttle run) where a client runs to the 10m and back, then to the 20m and back... all the way to the 50m and back. Only this time they run to the 10m and perform walking lunges back to the start. This process continues until the clients reach the 50m mark and lunge all the way to the start.

The sum total of lunges is 150m... You will hear about this drill from clients for a week!

5) Core - 5 minutes

Bonus core workout.
-Superman
-Plank
-Side planks

6) Stretch - 5 minutes

Lower Body/Glutes/Abs


Thank you,
-Axel

[Kyle]

Awesome workout. I'm going to test this out with my Mums and Bubs. They just "love" hills

[Naomi Miller]

Burpee leap drill was an absolute killer!!

[Kyle]

Yes, by the time they got to the lunges there was much complaining, but they did seem satisfied afterwards