Here is a run down of one of my leg & ab workouts. Workout of the Day:
Warm up:
2 rounds
Mountain climbers 30 seconds
Burpees 20 seconds
Rest 20 seconds
Legs:
3 Rounds
Jumping Lunges with waist twist to leg going forward holding a kettlebell 6 reps
Jumping squats holding two kettlebells in rack position 8 reps
Rest 45 seconds
3 Rounds
Walking lunges holding kettlebells in both hands fully extended overhead 10 reps each leg (20 steps)
Hanging leg raises feet to bar 10 reps
3 Rounds
Hip thrusts with one foot only heel touching floor/toes up (one leg off ground fully extended) 12 reps
One leg stiff leg deadlift with kettlebell 10 reps
High Plank Supermans alternating 30 seconds
3 Rounds
One leg calf raise 20 seconds then hold in raised position for 10 seconds
Kettlebell Windmills holding a kettlebell in each hand 12 reps
3 Rounds
sidekicks to heavy bag 12- 15 reps
front kicks to heavy bag 12 reps
rest 45 seconds
