Legs: 20-30 minutes, Light Equipment

Routine

10: 12 lb wall balls

20: box jump

20: lunge jumps

20: sit-up with 12 lb.

20: squat side crunch lift

Repeat 3 times

Workout BreakDown:

Wall ball throws- Start in a squat position about 2 feet from the wall, squat down low and then explode up launching the 12lb ball (or however heavy you are able) close to 10 feet above you, fully extend arms as you throw the ball. After the ball bouncing off the wall bend knees and start returning to squat position as you catch it. Do as fast as you can while keeping good form.

Box Jump: Find something sturdy that it 2 to 3 feet tall. Jump onto the box in a squat position, then jump off the box back to the floor. Land with soft knees and return to squat before powering up again.

Lunge Jumps: Start in forward lunge position. Power up off the ground and switch feet in the arm. Land softly on feet in lunge position. Repeat as fast as you can without losing form. Remember to keep knees behind ankles and when you lunge go straight down NOT forward.

Sit-ups: Perform formal sit-ups but with a weighted ball, I recommend 12lbs, but you can choose whatever  weight you are most capable of doing. 

Squat-Side-Crunch-Lift: Perform a regular squat. As you come up from your squat bring one leg up for an oblique crunch. Perform a squat again, but this time bring the other leg up for another oblique crunch. Repeat until you have done 20 crunches on each side (40 squats total).

*For added resistance perform squats with a weighted bag, or a weight ball, as you bring up your leg to crunch twist with the ball.

 For those of you performing these workouts at home, you can use a sturdy chair, trunk or ice chest to perform box jumps, please be careful and make sure that it is secured before you begin.

To create a sense of community and to share your accomplishments, feel free to post your times, reps, ect. below! 

Here is where you can buy the equipment for this exercise! Try to start collecting so that you won't have to improvise!