I figured I would follow-up my last workout, the Upper Body Burnout, with a lower body burnout. This will be a high intensity interval circuit with 20 rounds (do exercises 4 times through). You will be feeling this in the quads and thighs mostly.
Complete the following exercises for 45 seconds work then taking a 15 second rest.
4 sets (20 rounds)
45 seconds work, 15 seconds rest
Kettlebell Pendulum Swing
Side Pulse Lunges
Push Kick Left
Push Kick Right
Genghis Khan Burpee
|Kettlebell Pendulum Swing||This exercise reinforces the loading of the butt and legs and the activation of the lats. start in your swing stance, using a heavy kettlebell. A heavier kettlebell is easier to use during the pendulum than a lighter bell, the more weight the more it counterbalances your hips. Grab the kettlebell with 2-hands and swing the kettlebell explosively between your legs as you’re hinged forward at the hips (like a traditional KB swing). Swing the weight back forward in a floating motion (using your lats, not your arms to swing it forward), as the kettlebell swings to the front stay low and sit back and down (instead of standing up). Tighten your glutes, your shoulders down (do not shrug) and your back straight in a hinged forward-like squat. Now use your arms to swing the weight back between your legs as your weight shifts back forward. Repeat staying low with a neutral spine. If you lose neutral spine, lower your weight.|
|Side Pulse Lunges||Lunge to the side, butt back bringing arms to chest and pulse twice into the side lunge. Bring feet back together, arms down and repeat on opposite side. (alternate sides)|
|Push Kick (left/right)||Stand with feet hip-width apart, elbows bent, hands in loose fists by chest. Bend right knee 90 degrees as you bring it up in front of you at hip level. Press right heel forward, foot flexed, as you lean torso back slightly until right leg is completely extended at hip level. Bend right knee to 90 degrees again as you straighten up posture. Repeat push kick without lowering right leg to ground. After time/reps, switch legs.|
|Genghis Khan Burpee||This is like a traditional burpee, but instead of standing up or jumping at the end you come half way up into a squat. Place your hands down in front of your feet, hop back into plank and then hop feet back forward, landing on the soles of your feet, knees bent about 90 degrees. Bring just your upper body up, hinging at the hips as you remain in a squat (make sure your squat has good form, knees behind toes). Place hands back down and repeat.
You can also do this holding a bosu ball or ugi ball to add weight, lifting it up above your head as you come up into the squat and balancing on it as you jump your feet back into plank.