When you're hitting a lower body workout, you can't expect progress if you skimp on the squats.
That's why Jay Cardiello, the celebrity trainer who's worked with 50 Cent and Kevin Love, packs his leg day routines with as many variations of the staple movement as you can handle. But you'll do more than just drop down low for squats — you'll burn fat and hone your lower body with lunges, burpees, and more.
Over Cardiello's 8-week Anywhere Anytime bodyweight workout program, he shows clients the exact circuits he uses to whip his clients into shape. Each week is focused on a different objective, and this particular workout is designed to push the lower and upper halves of your body to their limits.
Stretch, Strengthen, and Condition
Complete each exercise for a total of 30 seconds. Complete 4 Rounds.
Hit this workout twice a week. Eg. Monday and Thursday
- 1. Toe-Touch Squat
- 2. Prisoner Squat
- 3. Crossed Legged Squat (L)
Tip: As you bend knee, aim to push hips back with weight resting on heel. This will help to keep body in proper position.
- 4. Crossed Legged Squat (R)
- 5. Reverse Lunge with Hamstring Activation (L)
Tip: To maximize hamstring gains, aim to avoid rocking forward as you drive toward the upward position,
- 6. Reverse Lunge with Hamstring Activation (R)
- 7. Single Legged Walk-outs (L)
- 8. Single Legged Walk-outs (R)
- 9. Single Legged Burpee (L)
Tip: This is a difficult move and should be performed at a slow place until you become more confident.
- 10. Single Legged Burpee (R)