Leg Blaster

A simple leg blaster workout for you!

5 Rounds for Time (RFT)

10 squats
10 forward lunges
10 squat jumps
10 rear lunges
10 alternating split lunge jumps

Perform each exercise at the prescribed repetitions, i.e. squats = 10, forward lunges = 10, and so on. Once you complete the 10 alternating split lunge jumps, repeat the entire sequence until you have completed 5 rounds. You will want to set a timer. The timer is used to measure how long it takes you to complete the prescribed workout and will be used later to compare times when we do this again.

Post your time and any variations you made to the prescribed workout. For instance, if you modified the reps to 5 instead of 10, let us know. Tell us about how you felt while working out. Were you winded? Were you about to die? Were you the happiest you’d ever been in your entire life because you came to a realization that you were taking control of your life and kicking bad health and fitness habits in the ass? Tell us about it!

If 10 repetitions feel like it might be too much, no worries, reduce the number of reps to 5. I suggest attempting at least one round at 10 reps for each exercise before reducing the number of reps.

If 10 repetitions are too easy, bump up the reps to 20.

This is a burner!! Your thighs are going to burn! Your butt is going to squeeze super tight! Your calves may even start screaming and crying. You might even walk a little bit differently after you complete the workout. All of this is normal and okay. However, if you feel any sharp, stabbing pains in your knee, first look at your knee position to foot position, and adjust so that your knee is directly over your ankle, and pushed slightly to the outside of the foot. Most times, pain in the knee during exercise is caused by the knee being placed in a less than optimal position.

Explanation of exercises:

For the squats pretend you are attempting to sit down in an imaginary chair. Stick your butt back as far as possible. Try to get your thighs parallel to the ground (but don’t worry if you can’t do this, get as far down as you can, even if it’s only half-way.) Sticking your butt as far back as possible will aid in not allowing your knees to go past your toes and helps keep your shins perpendicular to the ground.

The key to forward lunges is to take a ginormous step forward! Not a baby step, a GINORMOUS step! After stepping forward think about your butt going straight down to the ground; this should help keep the forward shin in a vertical position, protecting your knee. Once you’ve lowered to the ground, think: push straight up towards the ceiling through your forward heel. You should feel your butt flex (contract). Then step back to a standing position with feet side-by-side. Experiment with your step forward with this exercise. It may take a couple of attempts before you feel comfortable.

With squat jumps, you will repeat the squat you did before, but when you “stand up,” attempt to jump straight up towards the ceiling. A common mistake with this exercise is to jump as high as possible. Initially, the goal should be to just get your feet off the ground, don’t worry about how high you get. When you land, try to land softly and sink into the next squat with minimal to no pause. This is going to take practice! Don’t get caught up or worried if your movement is not completely seamless. If you need to pause to reset, do so.

Rear lunges are much like the forward lunge, except you will be stepping behind you. These are traditionally a bit more difficult than the forward lunge because they tend to challenge your balancing skills a tad more. Other than the balance challenge, the step you take back should be considerably shorter than the one you took for the forward lunge. Concentrate on keeping your forward knee over the ankle and don’t let it move forward past your toes.

A split lunge begins in the forward lunge with either foot/leg forward (I prefer my left leg forward first.) Lunging down, remember to lead with your butt, you will powerfully lunge up towards the ceiling, leaving the ground with enough height to switch your legs in the air, and landing with the opposite foot forward (for me that would be the right.) This exercise can be challenging, for sure! If you need to reset your positioning each time, then please do so. Don’t start this exercise in a bad position. If you don’t think you can jump, step up onto a box. A “box” can be a commercial box, or a chair, or a stool, or an ottoman. The idea is to step up and leave the ground a bit.

Don’t hesitate to post questions in the comments. Have fun everyone!

5 A.M. Class


5 Rounds for Time:

5 Front Squats - 185
10 Single Arm KB Push Press - 53
200 meter Run

I was not in it today.  I think I was immediately put down today because the Rx
weight was set at 185.  I could only do 95.  Don't get me wrong, I am super proud
of 95.  A couple of months ago that would have been a struggle performed one rep 
at a time.  Today I was able to front squat 95 unbroken for five each round.  185
kind of broke my spirit, though.  I was not motivated, or excited, there was pretty 
much no other feeling than "fuck this."  My hips were aching, my ankles weren't 
moving, but I was able to keep my elbows and chest up throughout, somehow.  

The KB push press was not too bad.  I worked with 35 pounds rather than the 53.  
I was coordinated and even able to string a couple of reps together on both left
and right sides.  I usually can't do that.  

The run was not a problem.  Though, in the future, I'm going to start going all
out on the runs, especially the shorter ones like today's.  

My weight is at 163, and body fat is at 9.6.  
Not bad at all.

Tomorrow will be a better day.