30 minutes of intense isometrics and plyometrics combined for a very demanding lower body workout!! Quads, hamstrings, glutes, calves, core all ablaze!!
Trisets... every 1st and 3rd exercise I are exactly the same!!!
The timer will be on for 30 seconds per exercise, so each triset is 1 min 30 seconds in duration with 30 seconds rest in between each triset!
For this leg session, you will need a dumbbell/pair of dumbbells (though I expect you won’t be using them a lot!), a wall for wall sits and your mat!
The dumbbell I am using for your reference is 25kg.
SUMO HOLD
SUMO JUMP
SUMO HOLD
X1 LEG WALL SIT
LATERAL POJO JUMP (same leg)
X1 LEG WALL SIT (same leg)
X1 LEG WALL SIT (switch leg)
LATERAL POJO JUMP (same leg)
X1 LEG WALL SIT (same leg)
LUNGE TO FRONT KNEE DRIVE
LUNGE HOLD (same leg)
LUNGE TO FRONT KNEE DRIVE (same leg)
LUNGE TO FRONT KNEE DRIVE (switch)
LUNGE HOLD (same leg)
LUNGE TO FRONT KNEE DRIVE (same leg)
STAGGERED SQUAT HOLD
STAGGERED SQUAT JUMP (same side)
STAGGERED SQUAT HOLD (same side)
STAGGERED SQUAT HOLD (switch)
STAGGERED SQUAT JUMP (same side)
STAGGERED SQUAT HOLD (same side)
LATERAL LUNGE TO KNEE TUCK
HOLD (same side)
LATERAL LUNGE KNEE TUCK (same side)
LATERAL LUNGE TO KNEE TUCK (switch)
HOLD (same side)
LATERAL LUNGE KNEE TUCK (same side)
WALL SITCLOSE STANCE CROUCH ON TOES JUMP
WALL SIT
FORWARD LEAN LUNGE HOLD
JUMP (same side)
FWD LEAN LUNGE HOLD (same side)
FORWARD LEAN LUNGE HOLD (switch)
JUMP (same side)
FWD LEAN LUNGE HOLD (same side)
GLUTE BRIDGE JUMP
HAMSTRING HOLD (same foot down)
GLUTE BRIDGE JUMP (same side)
GLUTE BRIDGE JUMP (switch)
HAMSTRING HOLD (same foot down)
GLUTE BRIDGE JUMP (same side)
HIGH KNEES
HOLD SQUAT ON TOES
HIGH KNEES
Finisher:
1 minute duration with beep every 10 seconds!
SQUAT HOLD (TUCK JUMP ON BEEP)!
You will feel the intensity within the first couple of minutes! Remember to breathe during the hold, and really explode during the dynamics portion!
This 30 minute session is no joke!! But the best feeling after!!
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This workout is complete with no jumping alternatives throughout. Below is a link to a 30 minute isometric lower body workout if you prefer completely no jumping, no dynamics with solely isometrics!
Alternative: [ Ссылка ]
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
