Cardio + Legs Power Workout

Get your sweat on while shaping your lower body!

HAPPPPYY WORKOUT WEDNESDAY!!!!! 💪🏼 I’m one day away from being able to workout again. I can’t even begin to express my excitement! Surprisingly, the month off has gone quick, but I’m definitely feeling the itch to move my body and sweat it out!

I’m a little nervous because I can feel that my knee isn’t 100%. I’m on an anti-inflammatory which I know is masking a lot of the pain, so I’m anxious to see how it feels once I add some cardio and weight bearing activities back to my routine.

I also start teaching class again next week. YAYAYAYA! I’ve missed it so much. It’s crazy how being with these group of people one hour can totally change how I’m feeling about the day. A lot of times I come feeling stressed from work or just dead tired and then I get in there my mood immediately changes, I feel motivated and cheery and just overall more positive.

Most of all, I love the people that show up. They are so goofy and we have a lot of fun trying new moves that make no sense. And Burpees. We love burpees! Or at least I do 🙂

Which brings me to this powerhouse workout. This is an advanced level workout. But if you’re a beginner, don’t turn away. Every move can be modified, so instead of jumping, simply make it a step. You can also lessen the time, completing each move for 15 seconds or only repeating a round 2 times instead of 3.

My famous words: Take it where you need it!

So let’s talk about it. You’re going to be sweating, breathing heavy and your legs should and will be burning (and I don’t mean by the end).

For this workout, you will complete each move for 30 seconds, not taking a break between moves. Take a 30 seconds break at the end of a set (after completing the four moves). Repeat the round 3 times through and after you’ve completed the last set of a round, complete the POWER move for 1 minute. Take a one minute break before moving on to the next round.

That was confusing, I know. Let me break it down for you.

30 seconds – Static Suicides, 30 seconds – Power Lunge, Squat, Lunge, 30 seconds – Burpee, 30 seconds – Vertical Side Jumps. Rest for 30 seconds. Repeat second set of round. Repeat third set of round and then without taking a break complete the POWER move for one minute – Standing Knee Drivers. Then take a minute break before completing round 2.

**Please note, all of these photos show the modification version (not jumping).  Please read notes below about each move.

Good luck and let those legs burn!

— Round 1 —

1. Static Suicides – Think suicide drills, but not running. From standing position, body turned slightly to the right, bend to touch the floor (right leg forward, core tight to protect your back.) Driving from the bottom (out of your front heel), explode up jumping and turning your body 90 degrees (so now you’re facing the opposition direction.) Land soft and move right into the move, on the other side, touching the floor.
2. Power Lunge, Squat, Lunge – From standing position, hop right leg back and drive right knee down toward the ground, so that left thigh is parallel to floor. From lunging position, hop feet into squat position, (feet just outside hips, hips back, butt down, chest lifted, core tight.) From squat, hop left leg back to lunging position. Repeat with a squat in between each lunge. Lunge, Squat, Lunge, Squat
3. Burpees – BUUUURRRPPPPPEEEES! From standing position, bring hands to the floor and jump feet back into high plank position. With butt down and core tight, hop feet back in. Driving from the bottom, jump in the air. Land soft and repeat
4. Vertical Side Jumps – In standing position, come down to squat position, bringing arms down. Using arms to jump into air, moving laterally to the left. Land equally on both feet and move right into squat position. Swinging arms for momentum, jump back in air moving laterally right.
5. POWER MOVE: Standing Knee Drivers – Standing, turn body slightly to the right. Bring right leg back and bend left knee (the lower your body, the bigger the burn :)). Drive right knee into chest and back out to the floor. Repeat with the right knee for 30 seconds, then switch to the left side.

— Round 2 —

1. Low Squat Shuffle – In squatting position, shuffle 3 times moving right and saying low. Touch the ground with the left hand, then shuffle back left, touching ground with right hand. Repeat.
2. Lunge Skip – In standing position, take a big step back with your right leg, move into lunge position (knee down, thigh parallel to ground, chest lifted.) Stand, driving your right knee up into your chest and skip with left foot, using arms for momentum.
3. Speed Skaters – From standing position, bring right leg back and to the left, performing a curtsey lunge. From curtsey lunge position, jump and swing right laterally left and bring left leg into curtsey lunge position. Touch the floor with opposite hand. Use your arms for momentum and keep your core tight!
4. Side to Side Jump Rope – Fake jump rope, moving your feet laterally left and right.
5. POWER MOVE: Wide football sprints + Squat Jack – With feet wide, quickly lift and lower feet (like the football players :)). Quick, quick, quick. After a few seconds, jump into wide squat position, bringing arms out and down like a jumping jack. Hop feet back into wide football drills and go!

— Round 3 —

1. Lateral Hurdle Jumps – With feet under hips, body forward and arms back, jump laterally right, bring right knee into chest and following with your left leg. Land with your right foot and then your left (body is forward the whole time) Jump back left, this time leading with your left foot and right foot following. (Pretend you’re jumping over a step)
2. Switch Kick – With body slightly back and glutes squeezed, kick right leg out (foot flexed), bring right leg down and immediately kick front with left leg, repeat keeping body in hopping rhythm.
3. Squat + Oblique Knee – In squatting position, hop to standing and pull right knee into right side of chest while pulling hands down (performing an oblique crunch), come back down to squat position, hop back to standing, this time pulling your left knee to left side of chest chest and squeeze the left oblique. Repeat and alternate.
4. 4 Narrow Pulsing Squat + 4 Wide Pulsing Squat – In narrow squat position (feet close, hips back, butt down, chest up, core tight) pulse up and down 4 times (about an inch lift), then hop feet into wide squat position (toes pointed out, knees tracking toes, chest lifted, core tight) pulse up and down 4 times. Hop legs back to narrow squat and repeat.
5. POWER MOVE – 4 Hooks + 4 High Jump Rope – In standing position, perform 4 alternating hooks (keep you elbows high and stop the punch at opposite shoulder. *Pretend you’re punching someone in the cheek – out and around). Perform 4 hooks – right, left, right, left before moving into 4 high jump ropes. Jump into the air performing a jump rope like movement, but try to jump high enough as if a rope was going around twice. (not a hop). *I’m pictured performing the low-impact move, by lifting one knee into chest.

I’ve had various people ask if I could film the moves, so I will try to do that once I can get back to working out! If you have a question about a move feel free to comment below!