Leg day can be a drag on your workout calendar, so up the energy, cut down the time, and get moving to pump up your lower body.
Celebrity trainer Jay Cardiello designs lower body routines using a fast-moving mix of lunges and other bodyweight moves. Clients like 50 Cent and Kevin Love use the protocol to hone their bottom halves in less time than a typical weight room series, taking just 20 minutes to complete the high-intensity sets.
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Over the course of the eight-week Anywhere Anytime bodyweight workout program, Cardiello will show you the exact circuits he uses to whip his clients into shape. Each week is focused on a different objective, and the final set of workouts in Week 8 are designed to wrap up the program with punishing lower and upper body splits. You’ll work out four days per week, performing one circuit on Mondays and Thursdays and another on Tuesdays and Fridays.
Week 8: Stretch, Strengthen, and Condition
Monday and Thursday
- 1. Alternating Backward Rotational Lunges
Tip: Don’t rush, so you can focus on increasing trunk and hip mobility.
Tip: Don’t put any pressure on the back of the head with your hands during the crunch portion of the movement.
- 3. Lunge to Front Knee Drive (L)
Tip: Exhale at the top position (knee) with the abdominal pressing forward as if you were about to absorb a punch.
Tip: Keep tension between the shoulder blades at all times to keep proper form and correct posture throughout movement.
- 5. Lunge to Crunch (R)
- 6. Lunge to Front Knee Drive (R)
Tip: Rock back onto the heel of your back foot to keep your body stable.
Tip: Keep your foot as close to the floor as possible.
- 8. 4×4: Fire Hydrants (L)
- 9. 4×4: Fire Hydrants (R)
Check out the rest of the program here.