Metabolic Leg workout

Hey All,

It is Friday night and I just finished a WICKED bootcamp with out BODY BLITZ BOOTCAMPERS! Always a good time with them!

Today you will not recieve a bunch of random stuff because I have just recently posted a video of me with hints and tips! If you have not checked it out you HAVE TO! If you put what i say into action you will notice alot more than your body change but also the way you think about other things in life

I am off to frisbee tonight from 11PM to 8 in the morning! Should be a good night filled with many laughs and lots of yawning haha.

Ok, lets cut the crap and get to the program details of this weeks workout!

HERE YOU GO!

Legs/conditioning



Dynamic warm up

Treadmill- Preform 5 sets of this circuit

Running on the treadmill, rotate to your side for 10 seconds of lateral shuffling, 10 seconds of backwards running, 10 seconds on the other side, laterally shuffling. Return to the forward position for 30 seconds. Increase the speed every round or when you feel comfortable

Lunge Matrix- 5 reps each leg unless indicated- 3 rounds- 30-60 seconds rest between sets

Forward Lunge
Lateral Lunge
Posteolateral Lunge
Forward lunge with Over head posteolateral reach
Rotation Lateral Lunge
Rotational Posteolateral Lunge
Split Squat Jumps- 10 per leg

“JCS LEG CRANK” – rest 10 sec between exercises- Rest 120 seconds rest between circuits- 3 sets

Speed Squats- 24 reps
Forward Lunge- 12 reps per leg
Split Squat Jumps- 12 reps per leg
Squat Jumps- 12 reps
Hands behind head at all times (prisoner position)

Power endurance- 3 sets- 30 seconds rest between, 60 seconds before returning to B1.

B1- Explosive close stance leg press (let feet slightly come off leg press (LIGHT WEIGHT) 15 reps.
B2- Standing single leg Calve jumps- 25 reps per leg (not shown in video, sorry guys)


Conditioning

C1- Step mill- 1min on 2 min off (walk around on your 2 min off)- 5 total rounds- give 90% of your max

Stretch- No less than 30 second holds each. Aim for 50 seconds per leg or stretch!


There you have it guys! The metabolic leg workout! If you do this with the intentions of burning shreds of fat then you will have an amazing workout but if you just move from POINT A TO POINT B with little to no effort you will find yourself getting NO WHERE!

Here is the link to the Video. I am still trying to get the video to play in my blog without having to resize it! Still trying to learn the ins and outs of this whole BLOG thing!

http://www.youtube.com/watch?v=UafPlqMU2tY

^^^^^^^^^^CLICK ON THE LINK ABOVE^^^^^^^^^^^^

Good luck everyone!

In Health and Fitness,

Eric Daye- CFP-PTS
TruBody Fitness- owner
BodyBlitz Bootcamp- co-owner
Physique Transformation specialist
www.trubodyfitness.com
www.bodyblitzbootcamp.ca