If squats and sit-ups make up for the bulk of your leg and core strength-building regime, it may be time to update your training plan. The functional leg day session below crushes your quads, lights up your glutes and will build a stronger core.
A one-two punch of lunges and carries gives you a perfect blend of weights and cardio. You'll be moving heavy things slowly before ramping up the speed, building strength and stamina whilst smashing calories.
Warm-up, set a countdown timer for 20 minutes and every two minutes, starting at zero, work through the following circuit, as quickly as possible.
1. Walking Lunge x 20m
Standing tall, grab a set of dumbbells and hold them with straight arms by your sides (A). Keeping your chest up at all times, take a long step forward with one leg, bending your front knee until the back knee touches the ground (B). Stand up explosively, pause and repeat with the other leg, moving forward.
2. Front Rack Carry x 20m
Don’t let go of your weights just yet – instead, clean them up onto your shoulders knuckles almost grazing your chin. Walk forward with purpose: head and chest up, eyes forward. Try
to ensure you walk in a straight line and avoid lateral movement as much as possible.
2. Farmers Carry x 20m
At the 20m mark, drop your bells to your side and get those steps in. Let your arms hang freely at your sides (A), take a deep breath into your core and begin a fast, deliberate march (B) When you reach the 20m mark, lower your weights to the ground for the finisher.
You Might Also Like