BOOT CAMP: 3-Minute Leg Workout

Our host Erik goes to Boot Camp in this episode, with trainer Noah Neiman taking us through a demanding leg workout

Released on 5/30/2013

Credits

Starring: Erik Valdez and Noah Neiman

Transcript

00:00
(chiming)
00:02
(whooshing)
00:04
We've scoured the city for the hottest
00:05
new fitness disciplines.
00:06
These are the workouts everyone's talkin' about.
00:09
We've got Surfset, Muay Thai, Tabata, Yoga and Bootcamp.
00:13
It's your body.
00:15
Now this is Fighting Weight.
00:16
(heavy metal music)
00:19
I am Noah, and I am Bootcamp.
00:22
(heavy metal music)
00:25
This is your three-minute Bootcamp leg workout.
00:28
Alright guys, so today I've got Noah here with me
00:31
who is going to run us through a Bootcamp leg workout.
00:34
Yep. Hoorah. Let's do it. Talk to me, homey.
00:35
What are we doin' here?
00:36
Alright, so we're gonna take it first
00:37
you've heard of a squat, right?
00:39
Yes, I've heard of a squat.
00:39
Alright, so we're gonna change the tempo of the squat
00:42
and make it a little more beneficial
00:43
so first move, one minute long,
00:45
we're gonna square our feet up
00:47
slow negative
00:48
so four
00:49
three
00:50
two, full range of motion
00:52
ass to heels if you can
00:53
or ass the grass as they say,
00:55
chest is high, and up.
00:57
Next minute move, we're go in for a back lunge
00:59
with a hold, that's it.
01:00
We're gonna add a little bit of a pulse.
01:02
30 seconds in, switch legs.
01:05
Then it's gonna get a little cray, little bit, okay?
01:07
Little bit cray.
01:08
We're gonna end on a high intensity segment
01:10
so right here, we're gonna take it to a tuck jump
01:12
(slaps thighs)
01:13
keepin' all of this weight up on those heels
01:15
power up onto the toes, or
01:18
(hands slap thighs)
01:18
get those knees up high so you can
01:20
go into a squat jump or a true tuck jump
01:23
which is, it's a bit little higher impact on the knees.
01:26
So thirty seconds of that.
01:28
Second high intensity plyometric portion.
01:30
Popcorn squats, nice and wide.
01:33
We're gonna work some of the lateral muscles right here.
01:36
Get nice and wide, nice and deep.
01:37
So this can all be done, besides the tuck jump,
01:39
weighted or unweighted.
01:41
Now I'm gonna go, true to form, bodyweight only,
01:44
run me through this, man.
01:45
We have one minute, nice and slow.
01:47
Three, two, down, all the way up.
01:50
Now I want you to really work your full range-of-motion.
01:53
All the way down, that's it.
01:55
So the most benefit is gonna come
01:57
once you hit that knee-line and below
02:00
so if your hips allow you to do that...
02:02
Want it nice and low.
02:03
Now squeeze your glutes as you rise up.
02:05
Take this right back into that static lunge hold.
02:08
We're gonna hold it, once we get our proper positioning.
02:11
Knee is right over that heel.
02:13
We're gonna take it into a little pulse
02:15
just pushing off that heel.
02:16
That's it.
02:17
We're gonna try to get a 90 degree angle
02:19
from that back of your hamstring to your calf.
02:22
Perfect.
02:23
Keep it engaged, 15 seconds.
02:24
Now, we're almost quadrupling that time
02:27
spent engaging that muscle.
02:29
Excellent muffin top move so this is gonna target
02:32
that lower ab region as well.
02:34
Nice.
02:35
Now, ish is gonna get real so let's do this.
02:37
30 seconds on the clock, tuck jumps.
02:40
So explode
02:40
(panting)
02:42
fast, explosively.
02:44
Soften those knees as you come down.
02:47
Get those knees up to your chest as high as you can.
02:49
Perfect.
02:50
Try to get those hands up a little higher
02:51
so you can really get some ab involvement.
02:53
That's it. Perfect.
02:54
(breathing out)
02:55
(appreciative grunt)
02:57
Squat, popcorn style
02:59
so jump feet together.
03:00
Once you get the form down
03:02
you can play with the intensity in the repetition speed
03:05
to play with that heart-rate a little bit more.
03:08
Deep into those heels, power up.
03:10
20 more seconds.
03:11
(breathing out)
03:12
Feel your heart-rate a little bit.
03:14
Let's feel alive, legs are comin' alive.
03:16
We got no more time left.
03:18
(breathing out)
03:19
Okay guys, so to recap.
03:21
This is your Bootcamp leg workout.
03:23
Start off with a minute of slow negative squats
03:25
going into 30 seconds per leg of the lunges with a pulse,
03:31
30 seconds of high knees or as you call them
03:34
[Noah] The tuck jumps.
03:35
[Erik] Tuck jumps.
03:35
And then you'll finish off with 30 seconds
03:38
of the popcorn squats.
03:39
That gives your total lower or leg Bootcamp workout.
03:43
This is tough, just tellin' ya.
03:45
(claps hands together)
03:47
Thank you.
03:48
We're all friends here.
03:49
[Voiceover] Make sure to subscribe so you don't miss out
03:51
on any other Fighting Weight episodes.
03:54
(rock 'n' roll music)