Cardio and Legs Workout (LEGS ON FIRE HIIT!!)
Hey, you guys! I’m Melissa Ioja for ATHLEANXX for Women, and today we’re going to do some legs and some cardio. Come on! All right, you guys. We have five different exercises. Today you are going to need your interval timer. You will also need a box, or a chair. Something for you to jump up on. You’re also going to need your sandbag, or some weights, and a jump rope.
So, for exercise number one it’s just going to be bodyweight. You’re just going to do skater jump lunges. So you can start in the lunge position, and when it buzzes you’re going to jump lunge to the side. So to get started, you remember how we do jump lunges? Which, you can stay here if you want. You don’t have to do the skater. You can stay here, or you can jump to the side. Making sure that you get that back leg down. I want you guys down into that lunge. Number two, weighted squats. If you’re a beginner I want you to use no weight at all. You’re just going to give me squats. You can also add the weight if you would like. I’m using a sandbag, putting it over my shoulders, and my feet are wider than shoulder width apart. Squatting down as low as I can get, pushing through my heels to get up and squeezing it at the top.
That’s number two. Number three, a ninja jump. I’m going to need this. You’re going to do a ninja jump and you’re going to take the weight and throw it over your shoulder. So let’s get to our feet first. Middle of the bag, go grab your weight, put it on your shoulder while I’m still squatting down. Now stand up. Then you’re going to bend down, drop it, get back down – because now we’re going to get to our feet – and pull it over our other shoulder and stand up.
For modification, you don’t have to do this with weight. You can just use your hands to help you get to your feet and just stand up, and then back down. Then continue to do this for 50 seconds. Number four, box jumps. Now, when I do box jumps – everybody has their own idea of what it is. Some people like to stand up at the top. I don’t. I like to just jump up, into a squat, and back down into a squat.
So when I tell you guys on my end – if you’re going it on my workout – and I say “box jumps” I want you into a squat, and into a squat, okay? Then the last one is jump rope. You guys know how to do jump rope. No? If you don’t, or you don’t have one, just do high knees. Otherwise, I’m doing jump rope.
Now, here is the kicker: you’re going to finish two rounds of that, right? You did one, two. Now it’s a 10 minute workout. So you’re going to set your timers for 10 rounds, 10 seconds of rest and 50 seconds of work. If you’ve completed 10 minutes, give yourself a 2 minute rest and do it again. Give me another round of 10 minutes. Then if you give me another 2 minutes, do it again. See how many rounds you can do. I’m guessing I could probably do two to three rounds, maybe 20 or 30 minutes of a HIIT workout. You guys tell me what you can do, all right? Good job. Awesome job, you guys. Let me know in the comments below how many rounds you guys did. Awesome, awesome. I’m excited. Legs are done. Cardio is out of control. Good job, and I will see you guys soon. I’m Melissa for ATHLEANXX for Women. See you next time. Bye..
As found on Youtube