Workout of the Week: Leaner Legs/Cardio Burst/Arm Definers

This week's workout will work every part of your body!  Give this a try...do each exercise for 45 seconds and then rest for 15 seconds in-between each one.  Rest for a full minutes in-between each set.

Set 1 - Leaner Legs

Alternating Step Back Weighted Lunges - (8lb. weights)

Drop Squat Jumps - (no weight – start with feet together and then drop into a low sumo squat – toes turned slightly out)

Around the World Lunge - (lunge forward, side, back – do one leg for half the time then switch to the other leg)

Deadlift - (keep legs straight; start with weights on floor in front of you – bend down and pick up weights, bringing them up and keeping arms straight; do either option shown below)

Pulse Lunges - (step forward into a lunge with one leg, hold that position & pulse for 20 secs; switch sides)

Side Lunge with Rotation – (hold a weight or a medicine ball in front of you, arms bent – lunge to side and hold while you twist to side and back to start; alternate legs)

ONE MINUTE BREAK

Set 2 - Cardio Burst

Jump Rope - (not shown - if you don't have a jump rope, just simulate jumping rope)

Burpees

Jump Wood Chops - (hold weight above head, feet together; jump legs out wide, bringing weight in-between legs)

Screamer Lunges - (start in back lunge and then bring back leg up and jump up as shown)

2 Feet Lateral Hops in Place

Jumping Jacks with front kicks - (do jumping jack and then kick as shown, alternating legs in the kick)

ONE MINUTE BREAK

Set 3 - Arm Definers

Tricep Pushups - (on knees)

Bicep curl with one leg up - (switch legs halfway through)

Single Leg Shoulder T’s - (raise arms front and hold for 2 seconds then return to start; repeat)

Trap Push-Ups - (stagger hands as shown with one hand angled a bit to the side - keep elbow in when you do the push-up; switch hands halfway through)

Burpee to Shoulder Press - (hold a weight in each hand and after you stand from the burpee, do a standing shoulder press - no jump)

Alternating High/Low planks every 5 seconds - (start in high plank and hold for 5 seconds; go to low plank and hold for 5 seconds and repeat)