Quick Fire Fitness – Leg Killer

I had 15 minutes to spare on Saturday morning at the end of my core and TRX workout and wanted to really push it hard before going home. This workout is also excellent for running strength with good glute and hip stability being the focus here. This is what I did, I’m still aching today:

Split Lunges

Go down into a lunge position, jump up, swap legs go down onto opposite side. (Check youtube for perfect video instruction).

Do 5 sets of 20 split lunges with a few seconds breather in between. This is tough but worth it. If you have only just started doing split lunges you might only be able to do 5-8, do sets of these. You have to build up explosive strength slowly, my aim is to be able to do sets of 30.

Squat Jumps

Down in a low squat position, jump up. Do as many as you can in one minute. Rest then do it again.

Kettle Bell Swings

20 kettle bell swings with an 8kg weight. Rest for 10-15 seconds, repeat 4 times. Depending on strength and fitness, go up to a 16kg weight but be weary of going higher as it is a dynamic motion and your shoulder and back joints don’t really need to be swung about by a heavy weight. Leave the heavy weights for pure strength sessions.

3 Minute Press-Up Challenge

How many press-ups can you do in 3 minutes? I managed 60 full press-ups and that was tough. Men will most likely be able to do more but it isn’t really about how many you can do, it is about how many GOOD FORM press-ups you can do in 3 minutes.

The key here is to keep your recovery times to a minimum, push hard through these intense sets and reps and you will get a major cardio and strength boost and peak fat-burning hormones.

I warmed down for 3 minutes on the power plate, rolled my ITB with the orange roller and did quick 5 second stretches, mainly focusing on hamstrings and calves.

Enjoy and don’t forget your recovery shake and supplements. I recommend astaxanthin, cherry active, krill oil omega 3 and a scoop of Living Fuel supergreens with Vega chocolate protein, still mildly aching today though but that is good!!