Building leg strength while getting your heart rate going is simple – and right here!  This super quick workout starts and ends with core since that is where our strength originates.  If you are tracking your personal fitness progress, grab a notebook to keep track of your time.  But most important of all is good form and focus.  Here we go…

50 sit-up buy in followed by:

Round 1Round 2Round 3
21 Lunges15 Lunges9 Lunges
21 Jumping Air Squats15 Jumping Air Squats9 Jumping Air Squats

50 sit-up buy out

Sit-ups: start by sitting with legs diamond shape in front of you. Touch soles of your feet together and slide sit-bones toward feet (butterfly legs). Engage abdominals to lower back to the floor, touching your hands to the floor behind your head. Then return to start position and tap hands to the floor in front of your feet.

Lunges: Begin by stepping right foot forward, then lower hips to bend both knees to about 90 degrees. Press into front foot to return to start position and switch legs.

Jumping Air-Squats: Begin with feet just wider than hip-width apart. Keeping chest elevated, lower hips until parallel with floor (or lower if mobility allows). Squeezing at the base of the butt and engaging abdominals, jump to return to standing.

Before beginning this or any other fitness program, please consult your physician. The user assumes all risk or injury in the use of this program. The health, fitness, and nutritional information provided on this site is for educational purposes and should not replace the recommendations of your health care providers. If you begin to experience pain, shortness of breath, or become light-headed during this exercise, please stop immediately and if you think you are experiencing a medical emergency, seek immediate medical attention.

By: Jake

Jake is a husband and dad of two. His experience through fulfilling a dream, only to realize there are bigger, more meaningful dreams, has been a humbling and motivating life lesson. He thrives on physical challenges, is an avid reader, is committed to a path toward full human potential, and strives to serve others. CF-L1 Trainer.

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