Killer Workout

I got this idea from Fitness for Mommies. It will give your legs a workout!

Beginners

Warm up by walking for 5 minutes

Next 5 minutes, keep walking but pick up the pace

Do 25 walking lunges then run, run-walk or walk as fast as possible for 2 minutes

Do another 25 walking lunges then repeat your run, walk or run-walk for another 2 minutes

Stop and do 15 plies (Legs spread out, feet turned out – like a ballet dancer – then squat, make sure your knees do not go past your toes, if they do you need to spread your legs wider) Then do 15 squats with your feet shoulder with apart, as you sit stick your butt out behind you as if you are going to sit in a chair, run, walk or run-walk for 2 minutes

Stop and do 15 plies and 15 squats, the run, walk for 2 minutes

Make sure to keep you running or walking in between to a sprint. At the end of this workout you should be saying to yourself, this is hard, this sucks, I want to give up. BUT DON’T. KEEP IT UP.

Finally run, walk or run-walk quickly, but not quite as fast as you were for minutes and then cool down for 5 minutes.

Your legs should feel like jelly, if not next time you need to work harder!

Advanced or Intermediate

Begin by slowly walking, the moving into running slowly and finally building up to your normal running level. Do this for 1 mile or 10 minutes.

Once you hit mile stop and do 50 walking lunges, then sprint for ¼ mile for 2 to 3 minutes.

Stop and do another 50 walking lunges, then sprint for ¼ mile for 2 to 3 minutes.

Stop and do 20 plies (Legs spread out, feet turned out – like a ballet dancer – then squat, make sure your knees do not go past your toes, if they do you need to spread your legs wider) Then do 20 squats with your feet shoulder with apart, as you sit stick your butt out behind you as if you are going to sit in a chair, then sprint for another ¼ mile or 2 to 3 minutes.

Stop and do 20 plies and 20 squats, then sprint for another ¼ mile or 2 to 3 minutes,

Stop and do another 15 plies and 15 squats, then sprint for a final ¼ mile or 2 to 3 minutes

Make sure to keep you running n between to a sprint. At the end of this workout you should be saying to yourself, this is hard, this sucks, I want to give up. BUT DON’T. KEEP IT UP.

Finally you can end this workout one of two ways

1. Sprint or run as fast a possible one more mile and then do a mile run cool down

2. Do a one mile run as a cool down.