Power of Ten #2

This is another fast-paced workout with an active recovery to keep your heart rate up.  

The main focus is on the legs, but they never get a rest.

It's gonna be a sweaty one!

Printable PDF

 

 

Workout Protocol:

You'll do the first leg exercise and then do 30 seconds of a cardio interval, then do the second exercise, followed by 30 seconds of cardio.  Keep repeating that format for each set.

 

Beginners: 1-2 rounds of each set

Intermediate: 2-3 rounds of each set

Advanced: 4 rounds of each set

 

You'll Need:

Resistance Band

Low Step

Dumbbells

Stability Ball

 

Warm-up: 10-Minute Core Routine

50 sec Snakes; rest 10 sec

50 sec Right Whips; rest 10 sec

50 sec Left Whips; rest 10 sec

Repeat 2 more times

1 min Plank Rockers

 

The Workout

Set 1: Perform 1-4 times in a row

10 Full Squats w/ Wide-Arm Resistance Band Rows

30 sec Tick-Tocks

10 Three-Way Calf Raises

30 sec Tick-Tocks

 

Set 2: Perform 1-4 times in a row

10 Right Pistol Squats

30 sec Butt Kicks

10 Left Pistol Squats

30 sec Butt Kicks

 

Set 3: Perform 1-4 times in a row

10 Right Split Squats

30 sec Skater Touchdowns

10 Left Split Squats

30 sec Skater Touchdowns

 

Set 4: Perform 1-4 times in a row

10 Stability Ball Hamstring Curls

30 sec High Knees

10 Straight leg Deadlifts

30 sec High Knees

 

Bonus Giant Set: (opt)

Repeat from the top and perform 10 reps of all 9 exercises, omitting the cardio intervals

© 2016 Six Pack Guinea Pigs

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