WORKOUT TYPE: ADVANCED

Endurance & Strength Training

Focus on Legs

Please note, that before participating in any exercise program you should advise your physician to make sure that you are capable and able to participate in an exercise program. You acknowledge that any participation in these exercises are at your own risk and SW Fitness Training is not responsible for any and all injuries that may incur upon exercise.

MONTH 2

WARM UP
2 Minute walk/jog on the treadmill at a moderate pace

Once you have walked or jogged at a steady moderate pace for 2 minutes you will then begin interval sprints.

Complete x 10; 30 seconds sprints with x 10; 30 seconds moderate jog.

Your sprinting pace should not allow for you to be talking and if you were to try and speak you should be out of breath immediately.

Your jogging pace should allow you to catch your breath and return to normal speaking capability, slightly out of breath but not completely exerting yourself.

Once you have completed your sprints you will have 30 seconds of walking to bring your heart rate back to normal.

You will use this time to set up for your leg routine.

Before you begin any workout it is important to warm up. This helps prevent injuries during your workout session. You should perform this warm up at an moderate to vigorous rate.

12 minutes
Preparing the body for exercise

Plank with Hip Taps

Facing the floor. Position your forearms so that you can hold your body parallel to the floor. Keeping your tailbone tucked under and pulling your belly button in toward your spine.

Rotate the core as you tap your left hip to the floor; return to plank and continue on to tap your right hip to the floor.

Repeat this motion 10 taps right hip & 10 taps left hip.

30 seconds of work & 15 seconds rest. Repeat (x 2)
Standing Single Leg High Kicks

Continue into Standing single leg high kicks

Standing feet shoulder width apart. Arms should be held up in front of the body and level with the shoulders with palms facing the floor.

Kick each leg up so your toes touch the palm of your hand alternating legs each time you kick.

30 seconds of work & Transition into high kicks with core rotation

High Kicks with Core rotation

Engage the Obliques

Continue high kicks while adding in a core rotation. Left kick and you will turn facing all the way left. Reverse sides. Engaging the core as you rotate and kick those legs up. Keep your arms shoulder level and straight out in front of you through the entire movement.

30 seconds of rotation for each side of the body

Jumping Jacks

Begin in a standing position moving the arms and feet outward at the same time while performing a small jump.

Repeat

30 seconds of work & Transition into high knees

High Knees

Feet are shoulder width apart. Alternating sides quickly bring your knees to hip level, repeatedly as if you are running in place!

30 seconds of work & Transition into butt kicks

Glute Kicks

Feet together, with your hands behind your back, at a quick pace bring your heels to your glutes, alternating each leg. Repeat.

30 seconds of work & Transition into your first exercise
EXERCISE NO. 1
Weighted Alt. Step Ups

Feet shoulder width apart, toes facing forward (or slightly pointed outward for those of you who need to modify your stance to ease stress on your hips). Keeping soft knees, or a slight bend in your knees.

Bring the barbell up onto your upper traps and rear deltoids. Do NOT position the barbell on your neck (cervical spine).

Chest is up & back is flat, creating a straight line from the neck to the tail bone.

Squat down HOLD for a 1 Second count. Return to standing, at the top squeeze your glutes and push your hips forward.

Repeat

x 4 Sets of x 12 Repetitions
EXERCISE NO. 2 & 3 (SUPERSET)
Weighted Back Squat & Sumo Squat

Start with your feet pointing straight forward, follow squat guidelines. Immediately after you finish the back squat, reposition your feet in a wide stance, toes facing outward. Perform sumo squat.

Keeping soft knees, or a slight bend in your knees.

Bring the barbell up onto your upper traps and rear deltoids. Do NOT position the barbell on your neck (cervical spine).

Chest is up & back is flat, creating a straight line from the neck to the tail bone.

Squat down HOLD for a 1 Second count. Return to standing, at the top squeeze your glutes and push your hips forward.

x 4 Sets of x 12 Repetitions
EXERCISE NO. 4
SAND BAG: Reverse Lunge + Side Lunge

Position the sand bag safetly on your rear deltoids and upper traps. Be mindful of your wrists and arms as you position the sand bag.

Feet should be shoulder width apart.

Begin the movement by taking a step to the rear.

Return to the starting position by pushing into the heel of the front leg to extend the knees and hip.

Return back to the starting position with the chest up and back straight. Feet are shoulder width apart. Keeping your toes forward, take a lateral (side) step to the left, bending the left knee. Extend the right leg pushing the weight into the left leg to return to the starting position.

Switch sides and repeat.

x 4 Sets of x 12 Repetitions (Rev. + Side Lunge = 1 rep)
EXERCISE NO. 5
Stability Ball Hamstring Curls

Lay flat on your back with your feet up on the stability ball, toes pointing toward the ceiling.

Pushing the weight into your shoulders. Lift your hips off the ground til you create a straight line from your shoulders to your feet.

Draw your feet & the stability ball toward your glutes, while keeping that straight line from your shoulders to your hips throughout the movement.

Return the ball to the starting position, keeping your hips off the ground.

Repeat.

x 4 Sets of x 12 Repetitions
EXERCISE NO. 6
Donkey Kicks

Begin by positioning yourself on all fours. Keeping your hands under your shoulders to support your upper body and your knees under your hips.

Without rotating push the Right heel toward the ceiling, return the knee back to the starting position. Repeat.

Switch sides and repeat.

x 15 repetitions each leg, switch sides & Repeat. x 4 Sets (each side)
EXERCISE NO. 7
Fire Hydrants

Begin by positioning yourself on all fours. Keeping your hands under your shoulders to support your upper body and your knees under your hips.

Without rotating lift the Right leg outward and up, in a 90-degree angle.

Switch sides and repeat.

x 15 repetitions each leg, switch sides & Repeat. x 4 Sets (each side)
COOL DOWN
Flexibility & Foam Rolling

This workout consists of quick paced leg movements to help burn calories increase muscle strength, tone, and endurance.

5 Minutes

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CHECK-OUT SIMILAR WORKOUTS & MODIFICATIONS:
Workout Title
BEGINNER LEVEL: Focus on Back
MODIFICATIONS
ADVANCED LEVEL: Modifications

First and foremost, Proper FORM is critical to increase strength, stability, endurance, and to reduce the risk of injury.

Notes: When choosing a weight for resistance, the last two repetitions of a set should be a moderate-intense difficulty.

Modifications for all exercises would be to drop the amount of weight you are currently using to perform the exercise.

Back Squat

Regression: Sit on a chair & stand back up.
Progression: Increase weight

Sumo Squat

Regression: Lighter weight, do not squat down as far.
Progression: Sumo stance Goblet squat

Sand Bag Reverse Lunge + Side Lunge

Regression: Single variation lunge
Progression: + Front + Side + Reverse Lunge

Stability ball Hamstring Curl

Regression: Glute Bridge
Progression: Single Leg Hamstring curl

Donkey Kick:

Regression: Standing rear single leg kick back
Progression: + Resistance bands or Cables

Fire Hydrant:

Regression: Supine bent leg abduction
Progression: + Resistance bands or Cables