Legs and Core Home Workout

LEGS AND CORE HOME WORKOUT

The objective with this workout is to move from one exercise STRAIGHT to the next without any rest in between. Complete the entire workout as fast as you can with as minimal breaks as possible to get the heart rate up but still aiming to keep good, quality form through-out. lets START!

WALKING LUNGES 50 REPS

TIPS

Start with your hands on your hips and set out into a long lunge
With each rep your knee should be close to the ground to ensure a full range of movement then repeat on the other leg
Keep your core engaged and your weight on the front foot through-out

MOUNTAIN CLIMBERS – 50 REPS

TIPS

Start by having your palms face down on the ground.
Keep your back flat and your core engaged while you drive your knees to your chest one at a time aiming for a full range of movement through out
Make sure each rep is completed with PURPOSE!

RUN – 200m

IN-OUT SQUATS – 40 REPS

TIPS

Jump out into a squat position ensuring you go low for a full range of movement
Then jump in with quick feet and then again back out into the squat position
This is great for toning the legs and getting the heart rate up

AB BICYCLE CRUNCHES – 40 REPS (20 EACH LEG)

TIPS

Have your back flat on the ground when you start
Bring your opposite elbow to your opposite knee
Make sure you straighten your leg at the bottom of each rep to ensure a full range of movement

RUN – 200m

STEP UPS – 30 REPS (15 EACH LEG)

Tips

Choose a height that is safe
Step up onto the bench and back down again keeping your core engaged at all times

AB V-SIT UPS – 30 REPS

Tips

Start with your back flat and both feet facing UP
With your arms behind your head sit up to your toes aiming to go as high as you can at your current level
Then lower back all the way down keeping your core engaged through-out then repeat

RUN – 200m

SQUAT JUMPS – 20 REPS

Tips

Squat down low to the ground through your heals then explode up into the air.
Keep your core engaged at all times and your chest high.
Land soft on your feet and then repeat

AB JACK KNIFES – 20 REPS

Tips

Start with your back flat on the ground and arms by your side
With your core engaged drive your feet up ensuring your legs are together at all times and also your arms are flat at your side
Then lower back down again focusing on keeping your legs straight at all times
Finish by driving your feet out in front of you then repeat

RUN – 200m

BOX JUMP – 10 REPS

Tips

Start nice and low and explode up on to the box/bench
Aim for full hip extension at the top
Safely jump back down and repeat

BURPEES = 10 REPS

Tips

When putting your legs out keep your back straight and your core engaged through-out
Bring your feet back in again and then jump as high as you can for a full range of movement then repeat

RUN – 200m

=1 round

Complete as many rounds as you can in the time you have!

This is workout #164 which was taken straight from the ‘ALL WORKOUTS’ section of our exclusive membership area. There are over 700+ workout ideas to choose from that can be completed from the GYM or from the comfort of your own HOME. We have workouts for ALL FITNESS LEVELS it doesn’t matter if you are an advanced gym junkie or a Mum exercising from home the ideas are ENDLESS!

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