Squat, Lunge & Swing

20-Minute Leg Shaping HIIT

Squat, Lunge & Swing - 20-Minute Leg Shaping HIIT
This week’s high intensity interval workout requires three pieces of common fitness equipment, 20 minutes and your motivation! So, grab a stability ball (any size), medicine ball and kettlebell, and let’s get to work!

Step 1 – Wall Ball Squats

First, with the ball positioned between your back and the wall, perform 15 squats. The stability ball should be placed at the lowest part of your back. Your feet should be a little more than shoulder-width apart and positioned about a foot or so in front of you. Make sure to keep your core tight and your weight in your heels when performing your squats.

Step 2 – Weighted Lunging Twists

Squat, Lunge & Swing - 20-Minute Leg Shaping HIITNext, pick up a 10lb medicine ball and, as you step forward into a lunge with your right foot, twist your upper body to the right side. Always keep your shoulders down and hips facing forward. Then, repeat on your left leg and twist to your left side. Perform 12 total lunges. Lunge 6 times, then turn around and perform 6 lunges back to the starting position.

Step 3 – Kettlebell Swings

With your shoulder blades back and arms semi-relaxed, release the kettlebell down and back and then thrust your hips forward while standing up straight. Avoid leaning back. As the kettlebell comes back down to swing between your legs, push your hips back again and repeat. Make sure not to rely on your arms for the swing; the force should come from the lower body. Complete 12 swings.

Repeat as many rounds as you can in 20 minutes, minimizing rest.

To make this more difficult, simply speed up, take fewer breaks, use a heavier medicine ball and/or kettlebell and/or add hold weights during wall squat.

If you’re finding it difficult to balance yourself on the twisting walking lunges, slow down on that section, or take out the twist and just perform regular walking lunges holding the medicine ball in front of you.

Jessica James is a IFBB Bikini Pro and Bodybuilding.com Sponsored Athlete, as well as an online fitness coach and certified personal trainer. Growing up in a competitive cheer gym owned by her family, she has been instructing and providing guidance to athletes of all ages for 12 years. Email Jessica for general fitness counseling, food and workout plans.

Find more of Jessica on:

Twitter @_jamesjessica
Instagram @jamesjessica
Coaching information CoachJessicaJ@gmail.com

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