WOD | Lunge Mania
Looking for a great workout that burns fat and builds muscle to wow your clients with? Check out this awesome leg/lower body workout!
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1a- Kettlebell Squats: Perform 12-15 reps, feet wide, holding the bottom position for 2 sec on each rep. Rest 5 sec, put the weight down and perform 30 sec of partial squats (from the bottom position to mid-level). Rest 10 sec, then right into:
1b- Medicine Ball Lunge Combo: 12-15 Forward Lunges with medicine ball, on each leg. Rest 5 sec, then move right into Jump Lunges (no medicine ball) for another 10-12 reps. Rest 10 sec, then move into Rear Lunges for 8-12 reps with medicine ball (pause for 2 sec at the bottom of each rep). Repeat the sequence 2 more times.
2- Squat Jumps: Perform as many as possible in 25 sec – squat down deep and jump as high as possible. 10 sec rest, then run in place for 1 min. Repeat 2 more times.
3- Isometric Bosu Squats: Perform 10 reps with a 5 sec hold at the bottom of each rep. In addition, try to tense, or “squeeze” the quads while holding the bottom position. Repeat 2 more times.
4a- Kettle Bell Dead Lift: Perform 12-15 reps, feet close together, holding the bottom position for 2 sec. Rest for 5 sec then perform another 10-12 reps, feet wide apart. Rest 5 sec, then right into:
4b- Band Glute/Ham Kickbacks (standing): Perform for 30 sec, each leg, then into:
4c- Good Mornings: Keeping one leg forward, perform 10-12 reps. Rest for 5 sec and repeat with the other leg forward. Rest for 5 sec then perform 30 sec of Squat Thrusts. Rest for 30 sec and repeat the sequence 2 more times. Finished!!
Always finish by following the weight training with 20 minutes of intervals cardio sets!!!
For more information on how to design effective and safe training programs for clients, enroll in our 1-Day workshop on July 19 for Small Group Training Skills.