Sexy Legs

Advanced Legs: The Combo Workout

Isometric Wall Squat/Jump-Squat Combo

core-exercises-wall-squat

 

How to do it: Descend into a squat position with your back flat against a wall and your arms extended laterally at shoulder level.
Hold this position for 60 seconds.
Return to an upright position away from the wall and quickly perform 10 Jump-Squats, jumping as high as possible.
After your 10th rep, hold the position for 10 seconds. 20x with 4sets

 

Single-Leg Squats/Sprints-in-Place Combo

7967065_orig

How to do it: Perform 10 Single-Leg Squats with each leg.
Superset with 30 seconds of sprinting in place as fast as possible, leaning slightly forward, explosively driving your knees toward your waist and rapidly alternating your arms forward and backward close to your body.

Bulgarian Split Squat/Isometric Wall Squat Combo

dbell_bulg_split_squat

How to do it: Place your left foot behind you atop a bench or chair (left knee slightly bent) and your right leg in a forward lunge position with your arms hanging at your sides.
Slowly lower your left and right knees toward the floor and until your fingertips touch the floor.
Pause 1 second and quickly return to start position.
After 10 reps, repeat with your right foot atop the bench or chair for 10 reps.
Immediately place your back flat against a wall with your arms extended in front of you at chest level and lower into a squat position.
Hold for 60 seconds. 20x with 4sets

I would recommend resting one minute between each exercise and then resting two minutes between each full circuit of 3 exercises. Repeat until you have worked for at least 20 minutes.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s