Tuesday, April 5, 2011

Buenos Noches and a KILLER exercise of the week

It is past my bedtime, and I haven't even written the post I wanted to write for the day yet...sigh...
The good news is I have a exercise of the week leg combo that is going to knock your socks off.
Literally...it's really hard...it may just knock your legs off. It is AWESOME, and I dare you to try it!

Walk This Way Squat/Lunge Burn out

It goes a lil' something like this:
Keep in mind this is a progressive combo. It's like walking lunges on super steroids. Except we don't do steroids...duh...

Round #1
Grab yourself a 25 lb plate, heavy med ball, or DB and hold it in front of you.
If you can hold it out in front of you, you will get the added bonus of working the shoulders and, upper back, and biceps too.
Holding your weight of choice in front of you step into one walking lunged with your right leg. Lunge down and up. The key with these lunges...and all others...is to take a big step and then go straight down, not forward over the knee. The knee should stay right in line with the ankle.
Next, step from your deep lunge step your left leg forward directly into a single lunge on your left leg.
Step your right leg forward into a single squat. (Still holding that weight in front of you, keeping your knees in line with your ankles, and your hips back.)
*Bonus move* one single squat jump up and down
Continue directly into round #2

Round #2
Step into a lunge on the right leg and (staying in place) do two lunges up and down.
From that position step into a lunge on the left leg (staying in place) do two lunges up and down.
Step your right foot into a squat position and do two squats in place
*Bonus move* Two squat jumps up and down
continue directly into round #3

Round #3

Step into a lunge on the right leg and (staying in place) do two lunges up and down.
From that position step into a lunge on the left leg (staying in place) do two lunges up and down.
Step your right foot into a squat position and do two squats in place
*Bonus move* Two squat jumps up and down
continue into round #4

.....I think you get the progression. So...you go all the way through this until you get to 10 reps of each exercise. Essentially there are 10 rounds, each building up by one rep. Yes. Killer. KILLER AWESOME. I promise you'll be feeling it. It works your ENTIRE body. Your arms will be feeling it. You will use your core the whole time. And if your legs aren't burning you are superhuman. Try to do this two or three times through with your resistance training. Burn baby Burn!

Ok...Goodnight Y'all.

What time do you go to bed? I would LOVE to be in bed by 11:00, but that NEVER happens. It seems like it's always midnight. Are you going to take this leg combo challenge? You should!! If you do I want to hear about it!

Don't forget to enter the Put Some Spring In Your Step Giveaway!!


Erin@gosupermamago said...

Wow, that does look like a killer exercise! I will definately be trying it, although not today because I just tried a different killer move yesterday and I may not be able to make it for my run later if I try another! I'll let you know when I get it done though!

And wow you go to bed late! I'm like a little old lady and I go to bed around 9pm :)

Have a great Wednesday!

Laura said...

I try to get to bed by 10 each night! I'm an early bird and usually wake up on my own around 5:30am.

Lindsay and James Cotter said...

oh i'll have to try it with the jumps! Love the burn. We try to be in bed before 10pm for a 4:45 am wake up call. Eek! I feel ya!

Julia said...

ahhhhh. I usually go to bet at like 9pm and this week I have gone to bed at 11:30 every night. NOT OKAY. blah.

I have been kind of obsessed with leg workouts lately so I probably need to try this one :)

Jen said...

I am totally doing this today! I've needed something new and though it scared me a little, I'm in! I'll let you know how it goes!
I'm usually in bed by 11 and asleep by 11:30. The weekends are usually a little later though.

Amanda@runninghood said...

No leg challenges for me until after this heavy marathon training is over. Anything new makes my muscles hurt so bad and I don't have the time to recovery as much as I used to. :) I went to bed before 11 last night and it was soooo good for me!!!! I try to go to bed by 11 but sometimes it is 12...so late for having to get up early with kid. uggh!

Stephanie said...

I rarely make it to bed before midnight. Last night I crashed by 9and it felt glorious waking up but I hate going to be so early when there's still so much to do!

Meredith (Pursuing Balance: Diary of a Dietetic Intern) said...

i always love new workout combos! i'm battling a little cold right now, but will try it when i feel better :) my bedtime is usually between 10 and 11pm.

Anonymous said...

i try to go to bed between 10 and midnight depending on what time i got up that day and what time i have to get up the next. sometimes i settle for "time off of my feet" though

Holley @ Lunges and Lashes said...

That workout DOES look KILLER! Love it though! I am a totally grandma, I am in bed by 8:30 or 9pm. Back in the day I was the biggest night owl though.

Anonymous said...

Don't laugh at me, but I get in bed around 8 with hopes of being asleep by 9. I NEED 8 hours of sleep and I get up at 5 AM, so you can do the math.

I will not be trying the leg stuff because I injured my PCL. Bummer.

MegSmith @ Cooking.In.College said...

Phew...that is quite the leg workout. I bet I wouldn't even be able to get out of bed in the morning! I am going to have to do this asap, I love making my legs sore.

Ugh I usually try to go to bed at 11 but that has sooo not happened lately. It is starting to catch up to me.

Anonymous said...

I am in bed between 9-9:30 most nights, I wake up at 4:30 on most mornings

I am totally trying this in my Sunday weight session (gotta go easy on legs tomorrow, have a race on Saturday)

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