7 Day Leg Challenge

I decided to change my training program around a bit and do a 7 day leg challenge for a change. Change in a training program is very good. It also motivates you to keep going and not get bored of what you are doing.

So here is what I did today:

20 Straight leg dead lifts

Rest 10 seconds

20 Side lunges (10 on each side)

Rest 10 seconds

25 Prisoner Squats  (Remember to squeeze your gluteus at the bottom of the squat and flex your quads once your legs are straight)

Rest 10 seconds

20 Step ups (10 each leg)

Rest 10 seconds

40 Jumping Jacks (cardio is always a good idea)

Rest 10 seconds

12 Walking lunges (6 each leg)

Rest 30 seconds

Do 3 rounds of this circuit and then you are sorted.  You can add weights to everything you do to make it more of a challenge if it is too easy.



The List for tomorrow exercises are:

30 Spartan Bows (15 on each leg. You can hold onto a chair or foam roller if you cant balance. Stand on one leg and bent to touch the ground with 1 hand and come back up to standing...basically like a single leg bent leg deadlift)

Rest 10 seconds

30 Side Lunges (15 on each side)

Rest 10 seconds

20 Power Jumping Jacks (Like a normal jumping jack but you keep your legs bent the whole time)

Rest 10 seconds

20 Straight leg deadlifts

Rest 10 seconds

15 Gengis Khan (Start in a squat position and lower yourself into a plank and from the plank back into the squat position)

Rest 30 seconds

Repeat this circuit 4 times