WOD Thursday & Friday “Restless Legs-The Sequel”
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1-Stationary Dumbbell Lunges: There is little to no rest while performing this exercise (other than moving from one leg to the other). It is the ultimate in muscle endurance training and allows for individual clients to slow down the pace, and pause (if necessary).
In a stationary position, one leg forward, simply perform 15 -20 reps, switch legs, 15 – 20 reps, switch back again performing 10-15 reps, switch, 10-15 reps, back again for 5-10 reps, switch, 5-10 reps. This is a single set. Rest just long enough to catch your breath, generally 1 -2 min. Use dumbbells for highly conditioned clients. 3 sets will suffice. Rest 1 min. 30 sec, then perform:
2- Kettlebell Stiff Leg Deadlift (single leg): Allow the kettlebell to move to the outside of the stable leg (DO NOT lock the knees!!!) as you come down, allowing the free leg to move out to the opposite side.
Smooth and controlled for 4 sets, as we lower the reps to 8-10 with 25 sec rest in between each set. Rest interval timing is critical. After the 4th set, rest for 1 min. then perform:
3- Stability Ball Leg Curls (single leg, heal on ball, lying on back): The key is keeping the free leg, and pelvis, high in the air while pulling the ball toward your buttocks. Again, smooth and controlled for 12-15 reps on each leg, rest 10 sec and perform another set with both legs for 30 sec. Take a 45 sec rest. That’s the first of 4 sets.
4- Sumo Squat to Box Jumps: Start with 35 sec of both exercises with a 15 sec rest, then 25 sec of both, 15 sec rest, then 15 sec of both, 15 sec rest, then finish with 10 sec for both fiwth a 35 sec rest.
5- Stability Ball Wall Squats (single leg): The key here is to limit the range of motion to the bottom and mid-range of the exercise (don’t go all the way up). Start at the bottom position putting all the weight on one leg and performing 10-12 reps, switching and doing the same for the other leg. Rest for 10 sec. then perform a set, with both legs, for 30 sec. Take a 45 sec rest. That’s the first of 3 sets. Rest for 2 minutes then perform:
Always finish by following the weight training with 20 minutes of intervals cardio sets!!!
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