Fitness Assessment Cont (& Legs)

Legs today!
I definitely recommend doing this one after your assessment... for those who have already gone, have at it!


Each pair is a superset.
Warm up for 5-15 minutes on bike, complete pre-hab/movement prep prior to starting.

Do legs at least three times before adding sets, as described below from last week. Dont move forward to fast! If in doubt, refer to the legs workout here.

-If you need one more week at 2 sets because you started a little late, take it, but we are all working towards an increase to 3 eventually.

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Alternating Fwd Lunges -3 sets x 15 reps/side
Alternating Reverse Lunges -3 sets x 15 reps/side
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Pop Squats -3 sets x 10 reps
Wall Balls -3 sets x 15 reps
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Hamstring Curls on TRX -3 sets x 15 reps {alternate: see video at end: curls on ball. Increase difficulty by doing one leg only}
Step ups -3 sets x 10 reps/side (for added challenge, drive knee high as you step up)
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Deadlift -3 sets x 10 reps
Squats -3 sets x 10 reps
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Tabata ABS (not Waldo's version, the real one)

Pick a total ab exercise:

-Bicycle Abs

-Hanging Abs

-Dead bug

-TRX crunches

ONLY ONE!

Work period is 20 seconds, rest is 10 seconds. Total of 8 reps, or 4 minutes.

Perform your chosen exercise during every work period for the entire 4 minutes. Do not switch exercises, we don't want to make this easy ;)

Pick a lower ab exercise

-Leg lifts with weighted med ball between feet

-Roll outs with BB

-Prayer on Ab ball

-Roman chair leg lifts

Follow the same Tabata regime as you did with the first Tabata.

Total of 8 minutes on abs... way to go!

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Cool Down, Stretch! Water....

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