Day 117

AT GYM WORKOUTS (Men or Women)

Legs

(See videos for demonstrations here: http://www.fit2fat2fit.com/2012/02/weeks-17-18-workouts-home-gym/) 2 min. warm-up – Jump rope at a light pace (1 minute on both feet, 30 seconds on left foot, 30 seconds on right) Exercise 1 

• 15 reps barbell squats (You can use dummbells instead if the barbell hurts your shoulders)
• 30 seconds slow jog on treadmill
• Repeat these 3 times

30 seconds of side to side jumps over a dumbbell Exercise 2

• 12 reps barbell lunges (each leg) (You can use dumbbells instead if the barbell hurts your shoulders)
• 30 seconds slow pace on bike
• Repeat these 3 times

30 seconds of front to back jumps over a dumbbell Exercise 3

• 15 reps straight leg deadlifts (hamstrings)(Stand on a bench and with dumbbells in hands, bend over, with legs straight, until you feel a stretch in your hamstrings, then slowly and carefully come back up)
• 30 seconds of fast pace jump rope
• Repeat these 3 times.

30 seconds of side to side jumps over a dumbbell Exercise 4

•  30 reps (15 each leg) of dumbbell step-ups
• Rest 30 seconds and repeat 3 times

• CARDIO Finish with 10 minutes of LSD (Long Slow Distance) cardio. You can use cardio equipment of your choice, but keep the pace up at about 60% of your maximum.
• STRETCH Stretch legs after workout.  Hold each stretch for 30 seconds.

AT HOME WORKOUTS (Men or Women)

LEGS

(See videos for demonstrations here: http://www.fit2fat2fit.com/2012/02/weeks-17-18-workouts-home-gym/) (At the bottom of the page) 2 min. warm up - Jumping jacks Exercise 1 

• 15 reps dumbbell squats
• 30 seconds slow jog in place
• Repeat these 3 times

30 seconds of side to side jumps over a dumbbell Exercise 2

• 12 reps dumbbell lunges (each leg)
• 30 seconds jumping jacks
• Repeat these 3 times

30 seconds of front to back jumps over a dumbbell Exercise 3

• 15 reps straight leg deadlifts (hamstrings)(Stand on a bench and with dumbbells in hands, bend over, with legs straight, until you feel a stretch in your hamstrings, then slowly and carefully come back up)
• 30 seconds of jump rope (If you don't have a jump rope then "fake" it)
• Repeat these 3 times.

30 seconds of side to side jumps over a dumbbell Exercise 4

• 30 reps (15 each leg) of dumbbell step-ups
• Rest 30 seconds and repeat 3 times

• CARDIO Finish with 10 minutes of LSD (Long Slow Distance) cardio. Either go for a jog outside at a medium pace, or jog in place at home for 10 min.
• STRETCH Stretch legs  after workout. Hold each stretch for 30 seconds.