Workout of the Week: Leap Year Edition
Today’s a very special day…LEG DAY! It’s also February 29, which is commonly known as leap day. This “Workout of the Week” is a primer routine that will build strength, mobility and stability in your legs, as well as your core. And in honor of the leap year, there will be a fair share of leaping exercises.
Because these exercises are timed, you can use a stopwatch app on your phone, or a programmable digital interval timer like GymBoss. You can also find several interval timers on YouTube.
For this workout we’ll be performing an exercise for forty seconds, then resting for twenty seconds before moving on to the next movement or rep. This is a pretty challenging routine overall, but I’ve included a few modification suggestions. Additionally, you can swap air squats or jump squats for burpees if you prefer not to do burpees.
Five minute warm up:
Forty seconds of jogging in place
Rest for twenty seconds.
Forty seconds of butt kicks
Rest for twenty seconds.
Forty seconds of lunges
Rest for twenty seconds.
Forty seconds of air squats
Rest for twenty seconds.
Forty seconds of jumping jacks
Rest for twenty seconds.
Set one:
Kneeling get ups (demo)
Forty seconds of work, twenty seconds rest.
Kneeling get up burpees
Forty seconds of work, twenty seconds rest.
Ten wide mountain climbers + ten knee to chest mountain climbers
Forty seconds of work, twenty seconds rest.
Repeat all three exercises for a total of two sets.
Set two:
Split squats (demo)
Forty seconds of work, twenty seconds rest.
Reverse lunge curls
Forty seconds of work, twenty seconds rest.
Squat to squat thruster
Forty seconds of work, twenty seconds rest.
Repeat all three exercises for a total of two sets.
Set three:
Alternating knee jump burpees
Forty seconds of work, twenty seconds rest.
Touch and go to one hand and one pump burpee combo*
Forty seconds of work, twenty seconds rest.
*You can modify this exercise by just doing the touch and go part.
Leap frog burpees*
Forty seconds of work, twenty seconds rest.
*Land softly. After each rep rotate 180 degrees and perform the exercise going back the other way. Make sure you have ample floor space!
Repeat all three exercises for a total of two sets.
This concludes another “Workout of the Week” for your exercise enjoyment. The only rule, aside from maintaining good form, is to always work hard and have fun!
If you choose to do this routine, please let me know about your experience. And if you have any specific questions about this workout or general fitness inquiries, please reach out to me. I am always eager to hear from you!
yum! I'm ready for frog legs!