Christine walks through a four-move leg circuit: box jumps, cyclist squats, walking lunges with hip extension, and leg curls. She breaks down form for each, like keeping heels elevated on squats and letting your knee travel over your toe on lunges, and specifies 12 reps per move.
All right, today the workout that we've got planned is we're going to start off with box jumps, we're going to go to cyclist squats, then from cyclist squats we're going to do walking lunges, and then into leg curls. So we've got Christine here, Christine's going to take us through, so let's go.
So this workout's really good if you're a sports model, um, want to get in shape, sick of doing boring-ass cardio, want to work the lower body as well.
So cyclist squats are 1 full squat plus 1 half squat, as you'll see here.
And knees—
yep, sorry, 12 reps. And you want your heels to be elevated as well, so come down and make sure those knees are pointed out.
All right, you don't want the knees to come in. All right, then from here straight into walking lunges with a hip extension.
So grab the dumbbells.
Pause for one sec. Once you land, you want to foot out a tiny bit.
That's it. So your knee can travel over the toe nice and comfortably. All that bullshit about knee not over toe is just crap. You want your knee over the toe.
Guess what? I hate that you hurt me so much. I hate that you hurt me so much. I hate that you hurt me so much. I hate that you hurt me, baby, so much. I hate that you hurt me.
You hate that I love, 'cause I know how to love. You hate that I hurt, 'cause you hurt me. You hate that I love, 'cause All right, then we're going to go straight into leg curls.
With leg curls, you want to make sure that your feet, um, plantar flex— well, you can do it both ways, but the way we're doing it today is you want to make sure your feet are plantar flexed. I'll show you what So if you—
this is dorsiflexed, that's plantarflexed.
So we want Christine to point out her toes like this. Okay, now, now do it. What that does is that cuts out the gastrocnemius from doing any of the work.
Squeeze, don't let it touch the weight stack either. That's the first set. Okay, we're gonna do another set of that.
Obviously the next set's gonna be harder 'cause, you know, the legs are already feeling it. Christine gets exactly 90 seconds from here. And I'm timing her, so then we're going to go back into our next set. All right, to finish off our workout, we're going to do kettlebell swings and sledgehammer. Why are we going to do this? Obviously, again, to get the heart rate up and to really make this cardiovascularly intense type of workout. So Christine's going to begin on the kettlebell swings. Let's go over here. Um, I'm not going to explain how to do the exercise because Christine knows how to do it. When you're ready, face away from the mirror. Toes out.
