Beginner workouts
Beginner Level
LEGS
Tabata
Calisthenics
Duration: 45 mins.-60 mins.
The repititons and times indicated in the workout are goals.
Rest 1-2 mins. between rounds.
Rest 30 seconds between exercises.
Maintain perfect form.
Safety first.
WARM-UP
1. ALTERNATING LEG RAISES – DUMBBELL 30 secs
2. Jumping Squats (beginners) 30 secs
3. Box Jumps 30 secs
WORKOUT
Round 1
1. Burpees 35 secs
2. Bulgarian Split Squat 10x each side
3. Box Step Up 12x each side
4. Broad Jumps Across 35 secs
5. Switching Lunges 35 secs
Perform Routine 3x times
Intermediate workouts
Intermediate Level
LEGS
Tabata
Calisthenics & Weights
Duration: 45 mins.-60 mins.
The repititons and times indicated in the workout are goals.
Rest 1-2 mins. between rounds.
Rest 30 seconds between exercises.
Maintain perfect form.
Safety first.
*FOR EVERY WEIGHTED EXERCISE CHOOSE A WEIGHT THAT WILL CHALLENGE YOU TO REACH THE REQUIRED REPETITIONS*
WARM-UP
1. L-Sit Hold (on dip bars) 25 secs
2. Single Leg Burpees 8x each side
WORKOUT
Round 1
1. Squat Lunges 35 secs
2. Back & Forth Lunge – Dumbbell 13x each side
Perform Routine 2x times
Round 2
1. Jumping Jacks 60 secs
2. Wall Sit 60 secs
3. DEAD LIFT – BARBELL 10x
Perform Routine 3x times
Round 3
1. Switching Lunges 45 secs
2. Goblet Squat – Dumbbell 45 secs
Perform Routine 3x times
Advanced workouts
Advanced Level
LEGS
Tabata
Calisthenics & Weights & Weighted Calisthenics
Duration: 45 mins.-60 mins.
The repititons and times indicated in the workout are goals.
Rest 1-2 mins. between rounds.
Rest 30 seconds between exercises.
Maintain perfect form.
Safety first.
*FOR EVERY WEIGHTED EXERCISE CHOOSE A WEIGHT THAT WILL CHALLENGE YOU TO REACH THE REQUIRED REPETITIONS*
WARM-UP
1. Leg Raises 2 min
2. Lunges 2 min
WORKOUT
Round 1
1. Squat Lunges 60 secs
2. Box Step Up 15x each side
3. Bulgarian Gobblet Split Squats – Dumbbell 15x each side
4. Bulgarian Split Squats – Dumbbell 15x each side
5. Assisted Pistol Squats – Weighted Vest 12x each side
6. Side Squats – Weighted Vest 15x each side
Perform Routine 3x times