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Week 2 – Workout 3. Jen Jewell’s 8-week Workout

Week 2 - Jen Jewell's 8-week workout

With this leg workout, you’ll combine strength training moves with bursts of cardio.  The assortment of cardio intervals increases effectiveness and packs in more fun to your workout – in less time!

Jen Jewells workout Jen Jewells workout Jen Jewells workout Jen Jewells workout

Missed any of the weeks? get them here: Week 1 | Week 3

The Workout: Lower Body Workout  #3

  • Rest briefly (up to 1 minute) between super sets.   Rest for 2 minutes between circuits.
  • Perform the 2 superset exercises back-to-back
  • Expand the exercise listed below for more tips or move explanations

Warm-up: 5 minutes treadmill or elliptical + 15 jump squats

[highlight]Super Set 1: Perform 4 sets[/highlight]

[toggle title=”Walking lunges with barbell or dumbbells x 30 seconds” state=”close”]Take note of the weight you’re using for lunges, and try improve on adding more resistance weekly.[/toggle]

[toggle title=”Lateral shuffles with a weight x 30 seconds” state=”close”]Add approx 9-13kg by using a barbell or weighted bag across back, going wide and low.[/toggle]

Perform these two moves with no rest between.  When the super set is complete, rest 45 seconds  before performing the next set. Once you have completed 4 rounds of this super set, wait 2 minutes before moving to the next station.

[highlight]Super Set 2: Perform  4 sets[/highlight]

[toggle title=”Side lunges x 12 reps per leg” state=”close”]Lunge to the side,  perform all 12 reps then switch legs[/toggle]

[toggle title=”Curtsy lunges x 12-15 reps, then switch sides” state=”close”]Lunge off of an elevated step with a side kick holding onto dumbbells or barbell: Step on platform approx. 1 foot high, perform a curtsy lunge and, as you stand up, kick out to one side. Perform 12-15 reps then switch to the other leg.[/toggle]

Perform these two moves with no rest between.  When the super set is complete, rest 45 seconds  before performing the next set. Once you have completed 4 rounds of this super set, wait 2 minutes before moving to the next station.

[highlight]Super Set 3: Perform  4 sets[/highlight]

[toggle title=”Wide stance squats with dumbbells or barbell x 12 reps” state=”close”]The wide stance should be shoulder-width or slightly wider.[/toggle]

[toggle title=”Plank up downs x 30 seconds” state=”close”]Start in a plank position on your forearms with your core tight. Lift your body off the floor by straightening one arm followed by the other, then return back to your forearms. Repeat this up and down progression for 30 seconds. There is no point in rushing this movement – perform it in a slow and controlled manner.[/toggle]

[toggle title=”Jump rope x 30 seconds” state=”close”]Or jumping jacks.[/toggle]

Perform these two moves with no rest between.  When the super set is complete, rest 45 seconds  before performing the next set. Once you have completed 4 rounds of this super set, wait 2 minutes before moving to the next station.

[highlight]Super Set 4: Perform 4 sets[/highlight]

[toggle title=”Tuck jumps x 15 reps” state=”close”]If tuck jumps are too high impact, do box jumps or jump squats instead.[/toggle]

[toggle title=”Hip thrusters off bench x 15 reps” state=”close”]Place a barbell across your hips, push weight through heels[/toggle]

BONUS!

[highlight]Super Set 5: Booty burnout! 2-3 sets at end of the workout[/highlight]

[toggle title=”Skater lunges x 10 per side (20 in total)” state=”close”]From an upright standing position, extend your leg back and out to the side. Bend your front supporting leg as you reach back with the other. Repeat the movement from from side to side, switching legs in a motion similar to ice skating. Swing your arms from side to side as you do so. [/toggle]

[toggle title=”Box jumps x 12 reps” state=”close”]If no box is available or you’re unable to complete because of injuries, perform 12 hip-width jump squats[/toggle]

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