Weekly Workout (Leg and Lung Burner!)

We’ve taken a hiatus from our weekly workouts, but we’re coming back with a bang!  This Leg Burner will have you crying sweet tears of feel-good-hurt.  Take a look at the video and join right in! Remember, we have an awesome resource for all of our Fit Club Posts that you can locate via the link on our home page —> right here!

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Jani has over 20 years of experience working in the fitness industry.  She has a BS in Health Promotion and is certified in many disciplines including personal training, group exercise, yoga, Pilates, TRX suspension training, Insanity®, Zumba®, and water fitness.  She currently teaches a variety of group exercise classes for the Treasure Valley West YMCA in Boise, ID  and also owns her own personal training business, Body Balance Training.  As a busy mom of five kids she understands the challenge of finding a balance between  family , church, work, maintaining a home, and taking care of ourselves.  She believes that if we can make our own health and well-being a priority, we will be better equipped to handle the demands of a busy lifestyle and enjoy a better quality of life.

Weekly Workout: Leg (and Lung) Burner

I’m not going to lie, this is one of those “hurt so good” workouts and my legs were definitely feelin’ it by the end…and the next couple days as well! But think about Carrie Underwood legs, and that will hopefully motivate you. You’ll need a timer, some weights (heavier and lighter if you have the option), and a bench (or a sturdy chair or a staircase). You will superset two exercises for 3 rounds. See the video for proper form and make whatever modifications needed to make it work for you. If you have any questions or concerns, leave a comment below.

Lunges with back leg elevated15 reps each leg Set your back leg up on a step, or bench (or for an added balance challenge, prop it up on an exercise ball if you have one). Make sure your front knee stays behind the toes. Use your lighter weights or just your body weight.

Alternating step ups- (or run stairs)- 2 minutes Step R, lift L knee, step down down, then step L, lift R knee, step down down.

Repeat above 2 more times

Dead Lifts- 15 reps Use your heavier weights. It’s super important to keep your back straight and your shoulder blades back and down. Bend your knees slightly and hinge from your hips, sliding the weights down your thighs. Think about driving your heels into the ground as you come up, engaging those glutes and hamstrings. See video for proper form.

Jump Squats- 30-50x no weights

Repeat Above 2 more times

Balance Single Leg Squats- 15 reps each leg Using your bench, stand with one leg on and one leg off. Use your lighter weights or no weights. Keeping chest up, lower your hips down, but don’t touch the ground, and stand back up.

Jump Lunges- 30-50x no weights

Repeat above 2 more times



  1. I loved this workout! It was INTENSE! I couldn’t quite make it through the jump lunges (I ended up doing walking lunges instead), but I hope to be able to work up to completing all of them. Thanks for the workout!

  2. This workout is bomb! I love that it is weight training for the legs (they were super sore the next day) while also giving you that calorie-burning cardio kick! Love, love, love it (with only a little bit of hate because it’s so darn hard!!) 😉

  3. Nice! I tried this yesterday at the gym. I can’t do all the moves because I have to be careful with my back and hip, but I incorporated the lunges and step ups into my usual routine and today I have that delightful stiff muscle feeling in my bum and thighs! I LOVE that feeling! It was wonderfully helpful to see these exercises done in the video to make sure I was doing them correctly. I’m going to try again in a few days. So much fun, thanks a mil.

  4. Fantastic video! I get bogged down in a rut of doing the same exercises over and over, so this is very exciting to see. I’ve got legs again on Sunday so I’ll definitely be trying some of these out. Thank you!

  5. I did this one this morning, and man was it hard! For me at least, since I haven’t been doing much in the way of exercising recently. Thanks for the workout!

  6. After a week of playing Settlers of Catan every night and way too many snacks and Ben and Jerry’s Tonight Dough with friends from out of town, this is pretty much exactly what I need. Thanks!

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