kettlebells

At Home Leg and Ab Workout 1/29/14

It’s that time of the year when I dread hitting the gym at my normal time, right after dropping the children off at school.  I usually spend about 1 hour doing an active workout and 15 minutes stretching.  However, once January 1st hits, I usually do as many home workouts as I can until mid February when the resolution exercisers decide to ditch the gym.

I like to plan out my workouts and being that today was my leg and ab day, I designed a fairly quick and efficient workout to perform at home before we had painters arrive.

Warm Up: Run Stairs 3 minutes.

Legs: 5 rounds 30 seconds work, 30 seconds rest before moving to next exercise.

  1. BOSU Squats with 20 lb Kettlebell
  2. Walking Lunges using Bodyweight
  3. TRX Jump Squats
  4. Hamstring Curls on Stability Ball
  5. TRX Reverse Single Leg Lunge (Repeat on opposite leg)
  6. One Arm Kettlebell Swings with 20 lb bell

***You don’t need the equipment I have to perform these exercises.  Standard squats are fine.  Reverse lunges are a good substitution for the TRX lunges.  You can use dumbbell for stationary squat instead of the swing.***

Abs: 5 rounds 30 seconds work, 30 seconds rest before moving onto next exercise. 

  1. Decline Punch Plank
  2. Decline Walking Plank
  3. Decline Shoulder Tap Plank
  4. Decline Spiderman Plank

*** I used my stairs to help with decline.  You can do these flat on the floor***

I  had a decent calorie burn after this workout:

Leg/Ab Calorie Burn

Leg/Ab Calorie Burn

Enjoy!

~Marci