Phew, this is a tiring one. Partly because it’s leg day, which always tends to combine shaking muscles and pounding heartrates. Partly because it comes hot on the heels of two previous days of fairly intense workouts, so there’s a good chance your muscles are already a bit sore. And partly because Autumn’s just pretty relentless. I really got the feeling here that she genuinely wants to get you in shape fast.
There’s nothing too complex here. At it’s heart, this is a good solid weights-based leg and bum workout. Lots of lunges, squats, and variations thereof, plus some floorwork at the end. I’m happy with a straightforward approach to lower body workouts. Too complex or compound and I sometimes find I can’t go heavy enough to get the burn I need. I stuck with 10ilb weights throughout, which I thought might be a bit light, but was about right considering the number of reps you have to do. It really hit my legs heart, and I also worked up a fairly serious sweat. If you’re a beginner, you might want to go a bit lighter.
For several moves, you were meant to hold the weights above your shoulders, not resting on them, for some added shoulder and arm work. I did this on some of the moves I was more comfortable with, but I have to admit, I kept them down by my side on some others, on the basis my upper body is nowhere near as strong as my lower body, and I’d have had to reduce my weight otherwise.
The pattern is the usual warm-up, then 4 rounds, each of which involve 60 seconds of one move, a 20 second break, 60 seconds of another move, then repeat. Though this was the same as day one’s Total Body Cardio, it felt more relentless somehow. The first three rounds are really quite physical and intense, focusing on working big muscles with big moves and working up a sweat. The ten second holds at the end of some moves are particularly mean. There are some calf raises in round 2, however, which while still murder on the calf muscles, allowed me to catch my breath a little. For round 4, there’s a change of pace, with some floorwork. And like most floorwork, it’s much less sweaty, but the little, focused movements are particularly painful on the leg muscles. Oh, and then there’s a bonus round, involving fire hydrants, that made me want to cry…
All in all, a good, intense leg workout.
- side lunge to back lunge
- squat with knee lift
- curtsy lunges
- calf raises
- split squats (ie. static lunges basically)
- sumo squats
- Leg lift with turned out foot
- Leg lift/moving leg to the side
- fire hydrants