Here's a quick body weight workout that you can do at home to develop your legs, and to improve your cardio and functional strength. Here's the breakdown:
JUMPING LUNGES (10 REPS) -- Start in a wide stance, with one foot far in front of the other. Switch your feet by jumping and landing in a "lunge" position where your knees are bent and your quad and glute muscles are engaged. Repeat this for 10 reps. Be sure to keep your weight centered
JUMPING SQUATS (10 REPS) -- Start with your feet about shoulder width apart. Squat until your legs are bent at a 90 degree angle, then jump into the air as you come up. Repeat for 10 reps.
ONE LEGGED HIP THRUST (10 REPS PER LEG) -- Plant your left foot on the ground, bent at a 90 degree angle. Put your hands at your sides for balance. Keeping your right leg straight, thrust your right leg in the air by elevating your hips off the ground. Repeat for 10 reps, then switch legs and repeat for 10 reps on the other leg.
BURPEES (10 REPS) -- Bend down, and touch your hands to the ground. Thrust your feet out behind you, so that you are in a pushup position. Thrust them back to the starting position, and jump into the air. Repeat for 10 reps. **BONUS -- Do a pushup when you are in the pushup position to make this exercise more challenging.
REST -- Rest 60 seconds between sets. Repeat 3 times.
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