Ultimate Body Weight Workout-Leg Killer

 Ultimate Body Weight Workout

I did this workout last night and this morning....my butt was KILLING me. It was a great workout although those runners lunge to warrior 3 balance reps KILLED my legs, they were shaking. There's no determined rest time, just try to take as little rest as possible between exercises. You can also decrease the number of reps or the amount of time to make it a little easier.

1. 10 Burpees with pushup and jump
2. 10 single Leg Jumping Pushup-- one leg pushup with a double leg mountain climber between
3. 60 sec High Knees
4. 10 single Leg Squat Right
5. 10 single Leg Squat Left
6. 60 sec Lunge Jump
7. 60sec Mountain Climber
8. 30 Prone Hamstring Curls–prone with knees bent, lift legs off floor
9. 60 sec Jump Squats
10. 20 Runners Lunge to Balance/Warrior 3 (right)
11. 20 Runners Lunge to Balance/Warrior 3 (left) 
12. 20 Pendulum Squat-squat and then stand and abduct leg
13. 20 Oblique Drop (right) –one hand on forehead, reach all the way laterally to one side and then all the way to the other side
14. 20 Oblique Drop (left) 
15. 60 sec Plie Jumps
16. 20 Side Plank with Leg Lift (right)-side plank on hand, hip lift, leg lift
17. 20 Side Plank with Leg Lift (left) 
18. 20 reps 3 Part Abs –SLR, hip lift, toe touch
19. 60 sec High Knees 
20. 20 Diagonal Lunge Reach-diagonal lunge across body and then reach out front fwd
21. 10 Burpees with pushup and jump

You can find more workouts like this on http://www.benderfitness.com/