This legs and abs workout combines squats, a roll over burpee, jumping and abs exercises to strengthen core and work many muscles of the body, while being primarily focused on shaping the legs and tightening abdominal muscles. The exercises in this workout are done with a medicine ball, but they can also be done by using another weighted object or with just bodyweight. This legs and abs core workout will provide a good workout with or without a weighted object.
The full version with 5 rounds is a long workout and took me close to 40 minutes to complete. It felt great and the time went by fast. The flow of exercises moves you from one to another quickly so you don’t get bored and you may actually forget about the time!
However if you have less time, instead of 5 rounds, you can plan to do 4 rounds or even 3 rounds. If you are moving close to my speed, 4 rounds will take about 30 minutes and 3 rounds will take just under 20 minutes.
You will need a timer. Check out Gymboss interval timer or get links to online timers here. A medicine ball or other weighted object is great to use in this workout if desired, but not necessary.
Squat and Run Legs and Abs Workout
Workout Breakdown
Do each of the following 5 exercises for each round
Round 1 – Do 8 reps of each and then 50 Mountain Climbers
Round 2 – Do 10 reps of each and then 50 Mountain Climbers
Round 3 – Do 12 reps of each and then 50 Mountain Climbers
Round 4 – Do 14 reps of each and then 50 Mountain Climbers
Round 5 – Do 16 reps of each and then you are done!
Lateral Jump and Diagonal Woodchop with Medicine ball
Leg Circle Squat with Medicine ball
Roll Over Weighted V Up Burpee
Squat, Twist and Knee Tuck with Medicine ball
Slow Leg Raise with Weighted Star Crunch
Squat and Run Legs and Abs Workout on Video
My Times
Round 1 – 4:21 and then 1 minute for Mountain Climbers
Round 2 – 5:54 and then 1 minute for Mountain Climbers
Round 3 – 7:04 and then 1 minute for Mountain Climbers
Round 4 – 8:20 and then 1 minute for Mountain Climbers
Round 5 – 9:15
Estimated Times to Complete Workout
5 rounds – est 40 min total
4 rounds – est 30 min (30 – 32 mins)
3 rounds – est 20 min (18 – 20 mins)
Standing straight with medicine ball on floor beside your left foot, hop with both feet together over ball to the other side of it. Then bend over, pick it up and do a diagonal woodchop bringing ball at a diagonal across your body to the opposite side and up high above your left shoulder. Then reverse movements returning ball to ground beside right foot. This is one rep. For the next rep jump over the ball back to your start position and do a diagonal woodchop again in the opposite direction. Return ball to ground and continue these movements alternating sides for each rep.
Standing holding medicine ball in front of you at navel squat down and bring ball down and around the calf of one leg and then come up again to standing. For the next squat bring the medicine ball down and around the calf of the opposite leg and then come up. Continue doing these movements and alternating sides for each rep.
Place ball in the middle of the area you are going to be hopping over and about a foot above where you are standing. So, if you are jumping to the right, the ball is just a little over to the right of your feet and a bit above.Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up and then lie down and roll over 180 degrees so you are facing up. Reach your hands above your head and grab the ball and bring body up into a V up position, with legs straight and outstretched above and hands with ball reaching up towards them. Then come back down returning ball to ground and continue rolling another 180 degrees to the other side of ball. Jump legs back in and jump up. This is one rep. For the next rep reverse movements going back to your start position. Continue these movements rolling to alternating sides for each rep.
Holding a medicine ball in front of you do a squat and when you come up out of squat position twist torso to the left side bringing right leg up and over to the left with bent knee and bring medicine ball down to the right side of left leg. Do another squat and this time when you come up twist torso to the right and bring left leg up and over to the right with bent knee and bring medicine ball down to the left side of right leg. Continue with these movements alternating sides for each rep.
Lying on mat with legs flat on ground and arms outstretched overhead near ground holding onto medicine ball, lift straight legs up together slowly and when they reach 90 degrees open to wide legs and bring medicine ball overhead and push through legs crunching torso. Then reverse movements bringing medicine ball back to ground overhead and legs slowly down to the ground. This is one rep.
