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November 23, 2012

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.

If you have a workout like this one or just one that you have written and like. Share it with us! It just takes two minutes.

Image: The U.S. Army

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June 22, 2012

Swing Lunge

The swing lunge is great variation to add to your repertoire of bodyweight exercises. No awesome pictures of me with week, you will have to do with a video of Roman instead.

How to do it

Lunge forward with your right leg, then go straight to a reverse lunge with the right foot. Then back to a forward lunge and so on.

Once the desired number of reps have been completed change legs.

Thanks to John ‘Roman’ Romaniello for the exercise.

Like this exercise? Sign up to our email list and we’ll keep you updated on new ones (and workouts too!).

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May 17, 2012

Lower Body Bootcamp Drill

You too can look like this... with the power of jump squats!

It’s a hard life coming up with drills to inflict muscular damage upon your clients. Here’s one that should help:

Leg  Obliterator Drill

This simple drill works well as a finisher for a sprint or running workout.

Clients should start with 5 reps of each exercise with the exception of the run which is always one. Each round clients do one less repetition of each exercise.

Round 1:

  • 5 Jump Squats
  • 10 Cross-Body Mountain Climbers (5 each leg)
  • 10 Jump Lunges (5 each leg)
  • 50 metre Run

Round 2:

  • 4 Jump Squats
  • 8 Cross-Body Mountain Climbers (4 each leg)
  • 8 Jump Lunges (4 each leg)
  • 50 metre Run

And so on until:

Round 5:

  • 1 Jump Squat
  • 2 Cross-Body Mountain Climbers (1 each leg)
  • 2 Jump Lunges (1 each leg)
  • 50 metre Run

From there start adding one repetition each round until Round 9 in which you should be back to 5 reps on each exercise.

Share your drills on our forums!

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November 2, 2011

Lower Body Bootcamp Workout – My Legs Are On Fire

It’s coming on summer here in Australia. That means lots of standing around at BBQs drinking beer. To do this our clients need strong legs and a high metabolism. This workout should do the trick.

My Legs Are On Fire

Goal: Lower Body Muscular Endurance/Crosstraining

Duration: 60 minutes

Equipment: Cones, Mats

Warm up

5 minute jog around park area. Shuttle runs with high knees, butt kicks, lunges and squats.

Three Person Circuit

Split clients into teams of three people. One client will rest (or active rest), one will run a shuttle run and one will do the main strength exercise. Keep each round going until each team has completed 3 rounds of each circuit.

Round 1
Active rest: Plank
Strength exercise: Squats – 25 reps
Shuttles: 15 metre Shuttle Run

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July 20, 2011

Lower Body Bootcamp Workout

Lower body muscles are real big. Big muscles that consume a lot of calories when you work them.

Lower body strength is also required for balance, healthy knees and ankles and great looking summer legs. Your clients will love and hate this at the same time.

Leg Makeover

Goals: Muscular Endurance, Lower Body Strength

Duration: 1 hour

Equipment: Mats, Cones

Warmup

Drop off gear and go for a 3-4 minute run. Carry out a 5 minute mobility drill.

Abs and Legs 3 Person Circuit

Set up three stations in a row; a lower body station, a core station and an active rest station.

Clients are to form handicapped teams of three. Each team member will start on a different station. The team will rotate (by tagging each other) once the client on the lower body station has completed 20 reps. Clients on the other two stations will continue their station until tagged to rotate.

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