Happy Labor Day everyone!  For Monday, the workout will include some HIIT cardio and legs. I am in the mood for a good fat burn workout. Are you up for the challenge?

HIIT

• Jump rope (no jump rope, then do jumping jacks)
• High knees
• Butt kicks
• Mountain climbers
• Pushups (on knees)
• Burpees

30 secs on.  10 sec rest.  2 circuits.

• Jump rope  (no jump rope, then do jumping jacks)
• Lunges (right leg)
• Lunges (left leg)
• Squats
• Side kick (right leg)
• Side kick (left leg)

30 secs on.  10 sec rest.  2 circuits.

• Jump rope  (no jump rope, then do jumping jacks)
• Jump squats
• Pushups (on knees)
• Crunches
• Bicycle crunches
• leg lift crunches

30 secs on.  10 sec rest. 2 circuits.

Stats:
Time: 26 minutes.
Calories: 333

Legs

Leg extensions – 5 x 15 (30 secs b/t sets)

Superset: Leg press – 5 x 15
Superset: Leg press (calf raises) – 5 x 10 (3 second pause at bottom and 3 second pause at top of each REP)
(60 seconds between sets)

Superset: Hack squat – 3 x 10
Superset: Lunge walk w/ weight 40 ft down and back – 3 sets

Super dropset: Barbell squat (med/athletic stance) 8 x 8
Super dropset: Single leg bodyweight squat 8 x 12

Triset: Straight leg deadlift – 4 x 8
Triset: Leg curls w/stability ball – 12 x 8
Triset: Romanian deal lift (single-leg) – 4 x 8

Let’s finish up the sweat with some calves!

Leg press – 20 reps heels in, 20 reps heels out, 30 reps feet straight – 5 sets

Seated calf raise – 5 x 15 reps – until failure

Stats:
I had to cut some of the sets a little shorter. That was brutal.
Time: 56:59
Calories: 555