Documents, Fitness Challenge Weekly

Workout of the Week Leg Jan 3

Hello Everyone,

So to get back into it after the holiday season, I decided to do a leg crushing workout.  It involves some weights and a jump rope.


All the exercises must be done BACK TO BACK NO REST!! It’s important that you don’t take a break between exercises.  You can change weights and vary if you need to or have no weight at all.

Warm up: Jump Rope 5 minutes without stopping if you can!

  1. Goblet Squat 15 reps w/ 30lbs with push out press
  • When you lower your body into the squat position you must follow the movement by pushing the weight out in front of you arms straight and back into chest before you rise up and repeat.

2. Squat Seated Hold  1 minute – no weight

3. Explosive Jump Squat with weight 25lbs

  • Have he weights by your side shoulder width apart and keep them there. Lower your body into a squat and explode upward off of the ground.  Note: if you want a low impact solution, explode up onto your toes without leaving the ground.  It will use the same muscles

Jump Rope for 1 min 30 sec and repeat previous set 1 more time!

  1. Burpee  Squat Jump – 15 reps with Weight if you can 10lbs
  2. Squat to Golf Swing – 15 reps with weight if you can 20 lbs
  3. Lunges to Kick Forward 15 reps with weight if you can 30lbs

Jump Rope for 1 min 30 sec and repeat previous set 1 more time!


Everyone should take about 20 minutes max if you don’t stop too much! and if you breezed by it and said it wasn’t too hard that’s because you didn’t take the appropriate load (weight) for your body!

Good luck