Legs

Today the focus is on building strength in the legs. Very necessary for hill/mountain climbing and running through mud. 

Suspending the 10 core reps (sit ups, v-ups, elevated feet russian twists, etc.) in between each set and 10 burpees at the end of each cycle since this workout kills me and I will get back to the core & burpees tomorrow when I do arms and shoulders.

Warm Up:

• 50 Jumping Jacks
• 40 Body Weight Squats
• 30 Crunches
• 20 Pushups
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Leg Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next cycle  - Do 5 cycles.

• Goblet Squat (http://youtu.be/xvxXTxHPZoM) 
• Side Lunges (http://youtu.be/_8jyjFeXeok)
• Forward & Reverse Lunges (http://youtu.be/EmPBQhMpHyQ) 
• Step Ups (http://youtu.be/Jyb_oHDHJZo)

Notes / Results:

• This is a new routine for me (I have 4 versions of each body part workout) so I started light and made this more cardio than strength. Next round the weights will increase until I find failure
• Goblet Squat - maxed 10 reps at 45 pounds. Need to increase weight.
• Side Lunge - maxed 10 reps at 25 pounds (each hand). Need to increase weight.
• Forward & Reverse Lunge - maxed 10 reps at 20 pounds (each hand). Need to increase weight.
• Step Ups - maxed 7 reps @ 35 pounds (each hand) on 4th cycle.
• Time: 40 minutes. Less than the 65 - 70 minutes that my other workouts that include core and burpees.