Hooked on Legs is another intense and effective lower body workout from Cathe. And she has so many of them! It is really hard to choose which one I want to do–especially now that I think I’ve done nearly every single one of her Live lower body workouts (except the most recent one). In this workout Cathe not only fries your legs, but you will get your cardio in, too. My legs were so fatigued by the end that I was having a hard time with the floor work. My glutes were protesting painfully during it! Of course I have been frying them every other day for the past week. And I also started Riptensity which unexpectedly fried my glutes and hamstrings yesterday. So they were already wishing for a break!
Hooked on Legs 52 minutes long; 9 minute warm up, 33 minutes standing legs, 7 minute floor work and 2:30 minute stretch. Equipment needed: step w/ 3 risers, various dumbbells, a sliding device and a fitness mat. It aired live on 7/07/16 and here is the video clip.
Standing Legs (33 minutes):
- Alternating side lunges w/ overhead press (Cathe used 5# DBs, I used 8# DBs)
- Pulsing squats w/ overhead press (3 pulses, one overhead press) (Cathe used 5# DBs, I used 8# DBs)
- Alternating pulsing reverse lunges (Cathe used 5# DBs, I used 8# DBs)
- Repeat 1-3 two more times (there are no breaks between any of these moves, including repeating them)
- Side slide pick up lunges (setting down and picking up one DB between each side lunge), 16 reps (Cathe used one 12# DB, I used one 15# DB)
- 8 squats directly followed by 4 deadlifts, repeat; 4 squats directly followed by 4 deadlifts (Cathe used 15# DBs, I used 25# DBs)
- Repeat #5 for 12 reps (Cathe uses one 15# DB, I used one 20# DB)
- 8 squats directly followed by 6 deadlifts, repeat but only do 4 deadlifts (Cathe used 15# DBs, I used 25# DBs)
- 4 lateral plie walks to each side (Cathe uses 10# DBs, I used 12# DBs)
- Low loaded side slide lunges (lower into side lunge then stay down, sliding leg in and out); this changes to circle sliding the leg while still “loaded” in side lunge; changes back to side slides but in a pattern: 2 slow, 4 fast
- Slide back lunges, 12 reps (Cathe uses 10# DBs, I used 15# DBs)
- Wide stance deadlifts, 14 reps (Cathe used 15# DBs, I used 25# DBs)
- Walking lunges, pulse 4 times w/ each lunge step, 3 forward then turn into plie and pulse 4 times (Cathe uses 10# DBs, I used 12# DBs)
- 24 pulsing static lunges (Cathe uses one 15# DB, I used one 20# DB)
- 8 static (full) lunges (Cathe uses one 15# DB, I used one 20# DB)
- Repeat #14 but only pulse 16 times
- Alternating front lunges onto step–no DBs
- Lunge kick, lunge stand off top of step, alternate legs
- Pulsing cross-back lunges off top of step; changes to singles
- Lateral drop squats to one side, 16 reps (Cathe uses one 15# DB, I used one 20# DB)
- Elevated lunges (one foot on step behind you), 16 singles then pulses and low ends (Cathe uses 10# DBs, I used 15# DBs)
- Alternating rear lunges off step (Cathe uses 12# DBs, I used 15# DBs)
- Calf raises (Cathe used 15# DBs, I used 25# DBs)
- Side leg lifts w/ upright row (start on top of step, step off w/ one foot into squat, raise up and do a side leg lift while also doing a one arm upright row), 16 reps (Cathe uses one 8# DB, I used one 12# DB)
Floor work (7 minutes):
- One leg hip thrusts (lay on back, on foot on step platform only, one leg raised to ceiling, raise and lower hips)
- Hamstring presses (get on all 4s and lift one leg out straight behind you; pulse leg)
- Bend same leg and keep pressing flexed foot to ceiling
- Repeat 2 & 3 on other leg
