Cardio Interval The LEG class

CARDIO INTERVAL Approximately 1 hour class (or work those legs class) NEED: Heavy weights, stability ball, mat, ankle weights

1-

• (4) Step touch forward
• (4) Heel digs
• (4) Lunge back
• (4) Knees
• (4) Step touch back
• Repeat 4 x

Walking kicks (or frankenstein kicks) - length of gym & back
standing with ball:

• (16) Donkey kicks right leg (16) pulse
• (16) Left leg (16) pulse
• (16) Alter legs

Standing in plie position : with heavy weights: deadman lifts (24)

2-

• (4) Jacks touch floor (after each jack ouch the floor)
• (4) Kicks forward
• (2) Knees, single, single double
• (4) March in place (repeat 4x)

At wall with ball & ankle weights on:

• (16) Squats (16) pulse repeat
• Hold 30 secconds
• (24) Right leg side lifts
• (16) Plie squats (16) pulse repeat
• Hold 30 seconds

• Calf raises: (16) raise (16) pulse repeat

3-

• (8) Jump squats with ball overhead
• (8) Squat, touch floor to overhead
• (16) Jacks with ball
• Repeat 4 x

• (8) Squats
• On ninth hold down for 4 count
• Stay in squat football feet 10 seconds. (heels down)
• (8) Pulse squats
• (8) March in place
• Repeat 4x

Pyramid: (start with 8 of each, then do 7, 6, 5 etc.) 8 jacks, 8 squats jumps, 8 push ups, 8 crunch

On mat:

• Ball between legs:
• Squeeze ball, lift feet off mat, squeeze and lower SLOWLY
• Repeat 8X

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