Adam Von Rothfelder, C.S.C.S., founder of Drench Fitness boutique in Milwaukee, Wisconsin and training correspondent to HUMANFITPROJECT shares a leg workout mixed with bodyweight work, kettlebells, isometrics and plyometrics.
Exercise Instructions> Begin by standing in the lunge position. Your lead leg should bend at a perfect 45 angle. The quad of your trailing leg should be aligned with the rest of your body.
> Jump in air from lunge position and return to lunge position after jump.
> Continue the jumps for time, rest 1 minute, then switch.
Exercise Instructions
> With two kettlebells on the floor at your side, bend down while maintaining a straight back.
> Grab each kettlebells.
> Pull your shoulder blades back and focus on keeping your the weight in heels.
> Squeeze glutes, fire your hips and pull you kettlebells up to your standing position.
Exercise Instructions
> Rest the kettlebells on front of your deltoids with your arms at a 90-degree angle from the ground.
> Keep your elbows up and lower your hips to heels slowly for 4 seconds.
> From the bottom of the squat, squeeze your glutes and drive up and finish the move.
* Important:
Balance weight of then lift on your heel and big toe; don’t allow weight to shift on outer feet.
Exercise Instructions
> Jump off a platform 2 feet or higher and land with your legs locked in a 90-degree position
> Absorb all force with glutes, quads and hamstrings.
> Hold the move for one-thousandth of a second, stand up and repeat
Exercise Instructions
> Lay flat on your back with both feet secured in the TRX loops.
> Raise your hips off the ground and begin pulling your heels towards your tailbone.
> Hold in the finished position for 20 seconds, retract and repeat.
Exercise Instructions
> Remove your shoes and balance your weight at ball of your foot on edge of step.
> Transition 80% of of your body's weight onto your big toe, raise your foot up and flex your calf at top of movement.
> Slowly return to the neutral-start position and repeat.