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!!