The Legs and Abs Mixer

If my first thought at the conclusion of my workout is, "This one is going on the blog", then I know it is definitely a good one!  So be excited for this one!

We have recently switched up our workout schedule to a 4-day split routine, hitting each muscle group twice a week.  This gives your muscles enough rest time to rebuild, so they will be ready to go again in 48 hours.

This workout focuses on legs and abs.  I'm sure it will leave you overly satisfied and enjoying the rest of your day all hyped up on endorphins!


Complete each exercise for 50 seconds with a 10 second rest in between each exercise.  Continue until you have completed 3 rounds for each circuit.  You can rest longer (1-2 minutes) in between each circuit. 


1.  Box squat jumps
     Feet of the medicine ball

2.  1-leg lunge to hop (25 seconds on one leg, then switch)
     Side frog hops

3.  Double crunches
     Squat jump to lunge jump

4.  Weighted overhead situps
     Treadmill Climbers

Complete 2-3 rounds of the following circuits.  Complete each exercise for 30 seconds, moving on to the next without any rest.  Rest for 30 seconds in between sets.

1. Knee to elbows
    Burpees (with a push-up and jump)
    Pause squats

2. Flutter kicks
    Berry pickers
    Plank step outs

3. In and out abs
    Squat jumps
    Reverse lunges

Focus on Two

If you want to build muscle, you've got to break down muscle!  If you want to burn calories, you've got to give them something to be used on!  When I really want to get a good burn and push it a little more, I like to focus on just 2 muscle groups per circuit.... and why not do some more core work while we're at it???   Have fun!!

Complete 3 rounds of each circuit.  The assigned repetitions are listed on each exercise.

Chest and Abs:

• 20 plank to push up with knee to elbow (start in a plank, bring your knee up to your elbow one side at a time, go up to a push up position and bring your knee to your elbow one side at a time, go back down to plank knee to elbow, etc.)
• 20 alternating jack knife
• 20/side donkey kicks over the medicine ball
• 10 dragon walks

Lower Body and Back:

• 15 lat pull down
• 15/leg split squat/spasov squat
• 25 low back extensions on the stability ball
• 15/leg 1-leg dumbbell dead lift

BONUS Abs:

• 15 stability ball push up to crunch
• 15/side scissor kicks with a twist
• 15/side side plank with knee crunch