Insane Legs & Core Workout You’ve Never Done

In this post and the video below, I have got an amazing, crazy insane legs and abs workout that I am going to share with you.

Pay close attention. This workout is composed of specific movements, rep schemes, and rest times. You will learn six exercises, all of which work synergistically to help you develop insanely fit legs and core muscles.

You start with a squat (aka back squat, or barbell back squat).

Barbell Back Squat

1. Select a weight (barbell) which you are able to do ten to twelve reps with, but which you are unable to do fourteen reps with. Finding a barbell that is the perfect weight for you may be a process of trial and error. Play around with this until you find the proper one.
2. Placing your hands on the sides of the barbell, with your palms facing down, position the barbell high on the back of your shoulders.
3. Stand with your feet shoulder-width apart with your right leg facing one o’clock and your left leg facing eleven o’clock.
4. Bending your hips back, squat down as if you are about to sit in a chair until your thighs are parallel to the floor. Keep your chest tall.
5. Expand your knees and hips upright until you are standing back in the position that you started in.
6. Do three sets of ten to twelve reps, resting for 45 to 60 seconds in between each.

Now the second exercise is a walking lunge.

Walking Lunge

1. Select a set of dumb bells that you are able to do ten to twelve reps with, but which you are unable to do fourteen with.
2. Keeping your feet together and your chest tall, contract your abdominals.
3. Lunge forward with your right foot, until your nonworking knee hovers just above the ground.
4. Return up to starting position with your feet together.
5. Repeat with your left leg.
6. Do three sets of ten reps with each leg, equaling twenty steps total.
7. Rest 45-60 seconds between each set.

Next, we are going to do barbell jump squat. You may have heard people say, “Oh, gosh. That is not good for you.” But, nothing with bad form is good for you, right? The key here is to use “good form.”

Barbell Jump Squat

1. After selecting a barbell, position your body as if you are going to do a back squat again.
2. Standing with your feet shoulder-width apart, rest the barbell on the upper part of the back of your shoulders while gripping it on both ends, rotate your palms downwards, and push your body weight into your heels. It is very important for your body weight to remain centered in your heels throughout the entire course of this exercise. Do not ever stand on your toes, or put pressure on your knees.
3. Squat down, as you would when you do a normal squat.
4. Once you are down in the squat position, push off your heels and jump back up to the starting position.
5. Do twenty reps without resting.

Without resting, immediately move into a hard style plank. The plank will serve as your “resting period” between each set this time.

Hard Style Plank

1. Assume plank position
2. Contract your abdominal muscles
3. Keep your abdominal and glute muscles tight
4. Hold this position for sixty seconds
5. Now, go back to your barbell and do twenty reps again.
6. Repeat this process until you have done a total of three sets of barbell jump squats

Next, we go into core.

V Sit-ups

1. Lay flat on your back with your feet hovering just above the ground.
2. Sit up with your shoulders just above the ground, moving your feet and shoulders upwards towards each other until your body forms a “V.”
3. Keep your abdominal muscles and quads contracted the entire time.
4. Do twelve to fifteen reps.

Move on to the next exercise without any rest.

Mountain Climber

1. Roll over into plank position.
2. Bend your right knee, bringing it up towards your right hand as if you were climbing something. Bring your knee all the way up to your elbow.
3. Return your right knee to the starting position and repeat the previous step with your left leg.
4. Keep your abdominals tightly contracted the entire time.
5. Do twelve to fifteen reps, with each leg counting as one.
6. Rest for thirty seconds.
7. Repeat the above steps three times.

That is the end of the workout.

Getting Insane Leg and Core Results

By implementing the above exercises into your routine, you will give your legs and core an intense workout in a relatively short amount of time.

Remember to listen to your body when choosing the weight of your dumb bells and barbell. If a weight is too heavy, opt for the next weight down. And do not strain yourself.

Do this work out on a steady basis for maximum, lasting results.

And, please post your comments, questions, or results below.

Until next time, get fit and take care.