AngieFitnessTV: Leg Day Mega Burn

Leg Day Mega Burn is one of AngieFitnessTV‘s “premixes.” It was taken from one of her live classes–Bootcamp Your Way #11. Because she edited out other parts of the Bootcamp workout, the cuts are abrupt, so you need to have your equipment close by and ready. For example, the warm up ends and it cuts to Angie already holding a dumbbell with her step behind her ready to go–but you aren’t! So I would have your high step or foot stool in place with a DB sitting atop it behind you so you can get in place immediately at the end of the warm up. I used a barbell and my high step at 14 inches, so I had the step behind me and the barbell on the floor right in front of it, ready to go. It happens again later–suddenly the scene cuts and Angie has a booty band around her thighs and ankle weights on. For that I had to pause the video to put on my equipment. Then at the very end, the very last exercise (planks) she tells you that you will go into child’s pose–but you don’t. It cuts to the stretch and she is no longer wearing her ankle weights. I really wanted that child’s pose btw. But, in spite of all of the editing fun, this was a very good metabolic lower body workout–which is the point of the workout! I was working very hard in parts of it and had some muscle burn out going on. I also wore my 10 pound weighted vest for all of the standing exercises, so that definitely kicked up the metabolic factor for me.

Leg Day Mega Burn is 37:19 minutes; 4:30 minute warm up and 4 minute stretch. Equipment: dumbbells and/or barbell, high step at 14 inches or a step stool, booty band/resistance loop, fitness mat, pilates/playground ball and ankle weights. I also wore a 10 pound vest for all of the standing exercises, used my medium strength booty band and my ankle weights were at 3 pounds.

1. Stand in front of high step or step stool holding one DB in both hands (Angie quickly swaps it out for a BB @ 29#), sit on step then stand, done to various tempos (I used 40# BB)
2. Repeat #1 but with one heel raised and other foot on the ground (I used one 25# DB)
3. (set DB or BB aside) Sit on step, raise both knees, lean torso back, extend arms out to sides in a T and hold; bring arms forward, keep arms held straight in front of you at shoulder height and alternate raising one overhead; changes to raising and lower both arms together from hip level to overhead
4. Deadlifts (Angie is using 15# DBs; I used 25# DBs)
5. Single leg deadlift (15# DBs)
6. Repeat #4
7. Stand behind step, holding one DB in both hands, step onto step the step off (one 15# DB)
8. Still holding one DB, do alternating side lunges reaching DB toward foot with opposite hand, pass DB to other hand when alternating sides (one 15# DB)
9. Wide plie squats holding one DB on both hands (Angie is using one 15# DB; I used one 20# DB)
10. (put on ankle weights and place booty band/resistance loop around thighs above knees) Wide side steps (both singles and doubles)
11. Alternating rear lunges with a small squat between each lunge
12. Squats
13. Lay on back on mat, knees bent and feet on floor, raise hips into bridge and hold, open and close thighs; raise and lower hips; add 3 pulses at top of bridge lift
14. Still laying on back, lift straight legs to ceiling, open and close legs into a V, pulsing 3x when open
15. (pull booty band down around ankles/over ankle weights) Still laying on back, straight legs raised to ceiling, pulse legs out against loop
16. Lay on side, legs straight, pulse top leg up against loop; bring loop up around thighs/above knees, still laying on side, lift and lower top straight leg; lift leg up against loop and hold isometrically
17. Repeat #16 on other leg
18. Repeat #15 on other leg
19. (remove loop and get pilates ball) Lay on back, knees bent and feet on floor, place pilates ball between knees, do a basic crunch in this position; hold at top of crunch isometrically
20. In same starting position as #18, do full sit ups, touching hands to heels at top of sit up and reaching arms overhead to floor at bottom of sit up
21. Lay on back, ball still between knees, legs bent and feet raised off ground, lower straight legs until toes tap floor then bring knees back to chest
22. (set ball aside) Elbow plank hold; walk legs out wide then back in narrow

For more info on AngieFitnessTV and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.