Joy Ride Legs and Abs Workout est 24 min
2013
This legs and abs workout is a 3 part workout. It is a fast paced HIIT workout with interval training in the first part, a fun time challenge second part and you get to take a break and rest by holding plank in the third part. And then you get to do all 3 parts of this joy ride lower body workout again! Fun. Actually it kind of is. The time will go by fast as you move from one part to the next, and these exercises rock at shaping up the body fast.
HIIT workouts have been proven to be the most effective workouts for building muscle while at the same time burning fat. These workouts are intense, but they work.
You only need a timer and yourself to do this workout. No excuses. Online timers and more about Gymboss timers can be found here, and get one from my Resource page here.
Joy Ride Legs and Abs Workout
Workout Breakdown
Part 1
6 Minutes of intervals.
Set your timer for 8 rounds of 10 seconds rest and 35 seconds work and go through the following exercises twice:
3 Jump Lunge Kick
Weighted Star Raise Toe Touch
3 Pulse Sumo Squats with Side Leg Lift
Weighted One Leg Toe Touch
Part 2
Do 10 reps of the following:
One Jump Forward, 2 Jumps Back,
5 Squats, 5 Plank Jacks, 10 Mountain Climbers
and a Tuck Jump
Part 3
Hold Plank for 1 minute
Workout on Video
My Reps
Part 1
3 Jump Lunge Kick – 7, 6 and for 2nd round – 6, 6
Weighted Star Raise Toe Touch – 8, 7 and for 2nd round – 7, 8
3 Pulse Sumo Squats with Side Leg Lift – 11, 10, 2nd round – 11, 11
Weighted One Leg Toe Touch – 20, 21, 2nd round – 22, 21
Part 2 – took me just a little over 5 minutes each time
Exercise Descriptions
Start in a forward lunge position, a low wide walking stance with front leg bent and back leg straight, and simultaneously jump up switching feet so that legs are in opposite positions, the one that was behind is forward and bent, and the one that was forward is now behind. Do 3 jump lunges in this manner and then kick up high with the leg that is behind and then return leg to lunge position and do another 3 lunges. This time the opposite leg should be back, kick up high with it, bring it back and continue alternating legs for each kick. Each kick is one rep.
Lie back with legs straight, wide and on the ground and arms outstretched on the ground with a dumbbell in each hand. Sit up, bringing dumbbells in towards your chest and then bring arms straight out to your side and reach one dumbbell towards it’s opposite side foot, while the other stretches out in opposite direction. Then reverse movements bringing dumbbells back in towards your chest and returning to start position. This is one rep. For the next rep twist to the other side and bring one dumbbell to its opposite side foot. Continue with these movements alternating sides for each rep.
3 Pulse Sumo Squats with Side Leg Lift
From standing with feet wide apart and feet pointed a little out, squat down and pulse, just coming up a little from squat and back down into squat, 3 times and then come up and raise one leg, keeping it straight, out to the side, then bring leg back to start position. This is one rep. Next do 3 pulsing squats and then left the opposite leg out to the other side. Continue alternating legs that does the side leg lift for each rep.
Lying on mat with legs flat on ground and arms outstretched overhead near ground, holding one dumbbell with both hands lift one leg and both arms simultaneously, reaching dumbbell up as high as possible towards toe. Then return dumbbell and leg back down to ground and repeat lifting the opposite leg and alternate legs for each rep.
From push up position, come down onto forearms and hold body up in a straight line only supported by your feet and forearms. Pulling in your ab muscles helps to work them. Hold this position for required time.
