Getting in 10,000 steps a day is an admirable goal, for most people. But if you want to take it a step further, load up through those strides for a lung-busting leg day that ramps up your metabolism to scorch through fat.
Grab your dumbbells, mark out a 20m runway and work through as many high-quality rounds as possible in 20 minutes of the following.
1) Walking Lunge x 20m
Standing tall, hold your dumbbells with straight arms by your sides (A). Keeping your chest up at all times, take a long step forward with one leg, bending your front knee until the back knee touches the ground (B). Stand up explosively, pause and repeat with the other leg, moving forward.
2) Front Rack Carry x 20m
Don’t let go of your weights just yet – instead, clean them up to your shoulders, knuckles almost grazing your chin. Again, walk forward with purpose: head and chest up, eyes forward. Try to ensure you walk in a straight line and avoid lateral movement as much as possible.
3) Farmers Carry x 20m
Keep this stroll strong, lower your hands to your sides (A) Let your arms hang freely at your sides, take a deep breath into your core and begin a fast, deliberate march (B) When you reach the 20m mark, lower your weights to the ground for the finisher.
4) Split Squat Jump x 20
Drop the weights, step one foot backward and sink into a deep lunge, with your rear knee lightly touching the floor (A). Explode upward, switching legs mid-air (B) to land in a lunge position with the opposite leg forward. Repeat the movement, alternating legs each rep. Keep this fast and gassy.
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