Shred Those Legs Bootcamp Workout

This weeks workout is thanks to Aimee Ailene.

Leg Shred Boot-Camp

Time: 60 minutes

Equipment: Dumbbells, Gymboss Interval Timer, Bosu

Dynamic Warm Up (10 minutes)

  • Power Jacks
  • Squats
  • Jump Squats
  • Lunges
  • Toe Tappers

Workout (30 minutes)

Our clients use medium-heavy dumbbells for this circuit.

Station 1

  • 30 Seconds Right Lunge
  • 30 Seconds Left Lunge
  • 10× Weighted Jump Squats

Repeat 5×

Station 2

  • 30 Seconds Weighted Wall Squat
  • 30 Seconds Squat Hop-Ons (Bosu)
  • 10× Weighted Jump Lunges

Repeat 5×

Station 3

  • 30 Seconds Right High Step-Up
  • 30 Seconds Left High Step-Up
  • 30× Toe-Tappers

Repeat 5×

Station 4

  • 30 Seconds Deadlift
  • 30 Seconds Plie Squat
  • 40× Speed Skips

Repeat 5×

Leg Burn-Out (12 minutes)

  • Donkey Kick Pulses (1 min)
  • Fire Hydrant (30 seconds)
  • Lying Leg Abduction (1 minute)
  • Lying Leg Circles & Pulse (90 seconds)

Repeat 1× on other leg

  • Stability Ball Hamstring Curl (1 minute)
  • Stability Ball Glute Bridges (30 seconds)

Repeat 2×

STRETCH (8 minutes)

About Aimee

Aimee is 26 years old and opened her own my fitness studio located in Kelowna, BC.  She has been instructing for almost 5 years now, and has a passion for getting people healthy!

Aimee’s website is www.Cross-Train.ca  and her facebook is “Cross-Train Fitness“.

Note from Kyle: While this workout calls for weights, there is no reason that you couldn’t do this without weights and still give a great workout.

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Image: The U.S. Army

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Comments

  1. B Strong bootcamp says:

    Shred those legs workout was awesome. My recruits were loving to hate that they were not going to be able to walk correctly for a day or two. Love the ideas at the website, and this is a great tool for people like me who need to keep classes fresh.

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