Killer Legs, Arms & Cardio Workout

Posted on Thursday, January 26th, 2012 at 8:03 am



Hi Everyone,


The biggest hurdle most people face today is not having enough time to exercise. 


Well today I am faced with a time crunch so I needed my workout to be quick and effective. 


How do 8-minutes sound?  Surely, anyone can find 8 minutes if they wanted to. 


But let me tell you… you’re really going to work hard in those 8-minutes! 


The workout focuses on large muscle groups for the lower and upper body as well as cardio. 


I also designed it in a way that you’re working both your left and right sides since we all have one side stronger than the other that needs more work. 


As always, I’ve included a beginner version and the entire workout details are below:





Set your Gymboss Interval Timer to 8 rounds and two intervals: 10 seconds of rest followed by 20 seconds of work.


The workout is split up into two parts and has a total of 4 bodyweight exercises.


Each part will take you 4 minutes to complete and for each part, you will alternate between two exercises at each interval.


It is important that you always listen to your body and adjust the intensity as you see fit. Here are the exercise details to clarify:


Note: Although not shown in the video, it is very important that you warm-up before your workout and stretch afterwards.


You can find some easy stretches in my previous stretching routine here:


Part 1:


Start your interval timer. After the first 10-second beep, perform the first exercise (Right Arm Plyo Push-Up ) for 20 seconds. When it beeps again, rest for 10 seconds then perform the second exercise (Long Jump Fwd & 2 Jumps Back) for 20 seconds. 


Since we’re working both sides individually, after you take your next 10-second rest, you’ll perform the 1-arm Plyo Push-Up but this time with the left arm. 


Keep alternating between the two exercises until all 8 rounds are finished.


You will follow the same pattern for Part 2.


Here’s another detailed example: 


10 second rest, Right arm push-up for 20 seconds, rest, Long jumps for 20 seconds, rest, Left arm push-up for 20 seconds, rest, Long jumps for 20 seconds, rest, Right arm push-up, rest, Long jumps for 20 seconds, rest, Left arm push-up for 20 seconds, rest, Long Jumps and you’re done 4 minutes!


1a) 1-Arm Plyo Push-Up: This exercise targets the chest, shoulders, triceps and core.  It also adds an element of power to help strengthen the upper body.  Make sure that you keep your core tight throughout the exercise and when you can no longer maintain proper form, modify the exercise by going down on your knees.


1b) Long Jump Fwd & 2 Jumps Back: This is a great dynamic exercise that can help improve overall strength and daily life activities.  Imagine having to jump over a huge puddle of rain to get to your car!  Make sure that you land softly on your heels first when doing the long jump forward, and then land softly on the balls of your feet when you jump backwards.


Part 2: 


Reset your interval timer to 8 rounds and alternate between the next two exercises.


2a) Single Leg Squat: 

This is a great leg and bum exercise.  If you have any knee problems or are a beginner, do not attempt to go down lower than your knees – keep your knee bent at a 90 degree angle.  Otherwise, you run the risk of adding too much stress to the knee and can injure yourself. 


Listen to your body and only go down as is comfortable for you.  Also make sure that your knee does not pass your toe – therefore keep your bodyweight on your heel and not on the front of your foot.


2b) Burpee: 

This is a great cardio exercise.  Make sure that you do not allow your back to sink when you extend your feet out into a plank position. 


It’s very important that you keep your core tight by sucking in your belly button throughout the exercise.  Otherwise, you can put too much strain on your lower back.  Keep your core tight and keep breathing!


Keep track of the number of repetitions that you complete each round so that you can try to beat it the next time you try the workout.




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