Jan 6, 2015
W/O-OTW
work out of the week, numba 1.
the juggernaut: legs.
so for the warm up we started with:
30 x squats &
60 secs of walking lunges.
round one:
30 x jump squats
30 x squat to calf raises
60 secs of knees to elbows
one minute rest, then REPEAT!
round two:
30 x jump squats, touch the ground either side of your ankles
15 x lunges for each leg, coming back to standing each time.
30 secs for each leg, single leg jumps
one minute rest, then REPEAT!
round three:
20 x donkey kicks each leg
20 x pilates side kicks each leg
15 x leg press (mid-weight)
one minute rest, then REPEAT!
and finally, the well deserved cool down:
five minutes on the exercise bike, no resistance
and a good ol' stretch!