Tag Archives: core

Complex – Legs

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So its a leg day, but instead of doing isolated leg movements, work the whole body while strengthening the legs.

Here are the 3 exercises:

1. Barbell Lunges – 45 lbs plates on each side – 10 – 20 reps total alternating legs
2. Bosu Ball upside down squats – 2 16 KG kettle bells – 10 – 15 reps
3. Jump Squats – two 8 or 12 KG kettle bells – 15 – 20 reps

Do this for 4 rounds, with as little rest as possible.

For the last part, you can perform a corkscrew abdominal exercise which works the abdominal and legs. Basically its a woodchop, but at the top we continue to swing to behind our back and reaching out.

Repeat on other side, about 20 reps per side using a plate or dumb bell.

WOD #4

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I’ve been slacking keeping the WOD’s up to date on the blog so its only WOD #4.

Last night we worked on arms, shoulders and core. Good 40 -50 mins workout.

Arms:
1. Resistance band curls 20, 15, 10 reps for 3 different sets
2. TRX 90 degree bicep flex (minor movement) 30 secs  for 3 sets
3. Single arm kettle bell pistols 10 – 15 reps for 3 rounds.

Shoulders:
1. Kettle bell clean and press – 15 reps for 3 sets
2. Inverted kettle bell press – 6 reps for 3 sets
3. Dumb bell shoulder side raise – 10 reps for 3 sets

Abs:
1. Hanging leg raise to chest
2. TRX double knee tucks
3. Decline situp rotation alternate sides w/ stick on back
30 secs each for 3 rounds

And then you can finish with some cardio, such as punching the bags, or running on an incline treadmill doing intervals.