40-Minute Super Sweaty Leg Strength & Cardio For People Who Get Bored Easily
This Move-For-Joy session is a super fun one with HIGH calorie burn. Every single movement is different which makes it go by fast. Get ready to sweat, laugh and feel strong.
Printable Workout
Warm-Up
- Ankle rolls
- Shoulder rolls
- Squats
- Calf raises
- Spine flex with step back
- Boxer shuffle
- Split jacks
- Wide squat hold w/ torso tilts
- One leg dead-lift w/fly
Structure: 4 sets of 3 exercises. 30 on 10 off. 4 sets then one minute break. Finish with 5 minutes of core.
Round 1 Set 1
- Weighted sumo squats
- 3-pulse sumo squats
- Pop squats
Round 1 Set 2:
- Weighted side lunge
- Side lunge w/ jump
- Skaters
Round 1 Set 3:
- Switch foot burpees
- Burpee squat hold
- Jumping burpees
Round 1 Set 4:
- Weighted lunges
- Lunge pulse
- Jumping lunges
Round 2 Set 1:
- Weighted dead-lifts (R)
- Weighted dead-lifts (L)
- Butt kickers
Round 2 Set 2:
- Weighted squat walks
- Wide squat to ski squat
- Squat hold
Round 2 Set 3:
- Squat w/ weights at shoulders
- Squat jacks
- Jump squats
Round 2 Set 4:
- Jumping jacks
- Inside outside jacks
- Jump rope (without a rope)
5-Minute Core
- Pilates core engagement exercise
- Ab bikes
- Leg lifts & lowers
- Swimmers
- Side plank (R)
- Side plank (L)
- Toe touch crunches
- Plank
Cool down & stretch
Equipment You'll Need
- Heavy dumbbells
- Optional excercise mat
Make it Playful With Music
Make your Move-For-Joy session more fun with music. Links to a few of my favorite playlists are below. Use mine or create your own.
Move For Joy Suggestions
Remember, you can switch out any cardio/HIIT interval for a dance party--your body can burn up to 300 calories/hour dancing--so if burpees aren't your thing, bust a move.
Make this Move-For-Joy session your own by speeding up or slowing down your pace to the beat of the music. Varying your speed of abs or lunges or whatever move makes it more fun and the variety keeps it interesting.
Do your own favorite move. If something I'm doing in the video doesn't work for your body, do something else. As long as you are moving you are doing your body good!