Great Leg Session
The Premise: Intense, Fast and Effective Leg Workout.
Equipment Recommended:
Wave Master Bag (original)
Bag Gloves
Jump Rope
10-30 lb Medicine Ball
2-6 inch hurdle
Optional
5-15lb dumbells
Treadmill or Bike
Helpfull Link for equipment purchase Free Shipping at Big Fitness!
Dynamic Leg Routine
Warm up: Jump Rope/bike or Jog 2 minutes
Workout : perform each exercise as stated. Rest if needed. Always Consult your doctor before starting any routine.
Circuit the routine as such: Beginners 1-2x Advanced 3-4x Very fit 5-10
Proceed top to bottom and Repeat = Circuit
Lateral Jumps: feet together. Hands by your side and slight bend in knees. Jump over 2-6 inch vertical hurdle with feet together. Upon landing, try to react by springing back to the other side. Think of light and fast. Jumping Right then Left counts as 1 repetition. Perform 10 repetitions.
Push ups:on knees or with both feet together. Keep navel in tight. Squeeze glutes throughout movement. Neck straight and eyes facing down (not up). Advanced Keep one leg up with toes pulled back toward your head (think of your heel pressing back), Perform equal reps for each leg. Beginners: 15 seconds Advanced: 30 seconds Very Fit:60 seconds
Boxing: combination: jab, cross, hook, cross see below some helpful you tube videos . Beginners: 15 seconds Advanced: 30 seconds Very Fit:60 seconds
Boxing Demonstration Videos
jab and right hand focus on technique, advanced but learn and transfer to bag..Proper techique is a must.
right hand, Left hook on bag good technique
Add the jab and right hand from the first video to the left hook in the second and you have a great combination!
Birpies/Down Up Sprawls: trotting in place, every 3 seconds perform a sprawl. Bend Knees, place your palms on ground and kick feet back with hips slightly hire than your lower back. Never throw your lower back into curve position! Feet should land slightly wider than hip distance. Returning to start position: Bring feet together and under your chest. Using your legs! Not your back!! Stand straight up and begin to trott. Beginners: 15 seconds Advanced: 30 seconds Very Fit:60 seconds
Sumo Squat with/or without Medicine Ball Heels wider than hip distance apart and toes turned out. Squat holding medicine ball close to your chest or without ball the hands in fist position should go up and together as your body lowers below parallel position (arms should be locked and straight). The Lower you go the better for your glutes. As you come up to starting position without the ball your hands will return to your hip. Beginners: 15 seconds Advanced: 30 seconds Very Fit:60 seconds
Jump rope All levels: 60 seconds Warning: REST when needed!
Back Leg Round House Kick see you tube round house kick demo All levels: 30 seconds each leg Warning: REST when needed!
Optional but recommended:
Walk or trot on high incline for 15-20 minutes,incline level 6-12 on treadmill or steep hill, repeat up and down hill or run stairs
Warning: all exercises and routines are performed at your own risk. Always consult your doctor before starting any exercise routine or program. Stop immediately if fatigued or injured. By performing any exercise or routine given by Doug Bennett, you are assuming all liability and negligence from this or any other exercise routine written by Doug Bennett.
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