Strong Legs and Buttock HIIT

The workout this week is designed to shape up your leg muscles and gluteus and get rid of some of that  bit of unnecesaary fat. Apart from that I have shown an adjusted routine also for people with pain/operation, etc in their knee joint. 

I am very excited about this latest workout. From personal experience, I know it sucks to have pain in your knee joint and that it takes a long time until it can recover completely. For this reason, I came up with this workout. These exercises will help your knee heal faster so that you can go back to your normal lifestyle and more intense workouts.

What is really important on the way to total recovery, is to be very careful with exercising and do not push it to levels that will slow down your progress. Therefore, although I know you might be willing to cardio exercises, may not be the best idea. The best way to know that is just to pay attention to how your knee feels with every movement you make. 

Workout breakdown

For the shape builders
3 rounds, 50 secs train and 10 secs rest:
High knees
5x deep squats + 5x squat holds
High kness
One leg bridge elevated (switch half way through)
High knees
Jumping lunges

To strengthen knee joint
3 rounds, 50 secs train and 10 secs rest:
Normal squats
Bridge feet down
Alternating lunges


Interesting facts about knee joint: 

• it is the most complicated joint in the whole body
• supports almost the whole weight of the body
• it is the biggest and most flexible joint

15 Mins Intensive Workout

Hey guys,

Here's the workout for this week. It is designed to train almost every muscle in your body: abs, hips, gluteus, shoulders, triceps. Here's how it goes and check out the video below for more explanations

The Workout

3 rounds: 5 exercises x 1 min 
AMRAP (as many reps as possible)
Aim for no rest

Sequence of the exercises and muscles trained:

1. Eights - arms

2. Squats - legs, gluteus

3. Shoulder-touch plank - shoulders, abdominals

4. Triceps dips - triceps

5. Touch-toes - abdominals

Equipment needed:

A weight to hold with both hands
Exercise mat

Workout to Tone up your Legs and Arms VIDEO

This workout is suitable also if you are healing from an injury in your leg or just a temporary overload. I had not trained seriously for around a month because of an overload on my knee during a run. Anyhow, two days after the workout, I still feel those muscles tight. 


The next workouts I will be showing you, guys, will be excluding any heavy leg exercises since my knee is still recovering. So, this is very useful for those of you who encounter a similar problem or just get ideas what can you do if you do have the problem in future. Almost everyone has an injury at least once in their lives, so you should be prepared for that. However, this workout is suitable for everyone.

If you want to recover quickly, keep up the spirit

From my experience I can tell you it is very important that you keep on training during the time you are recovering. I did not do it and this is why I am telling you ! You will loose some of your shape and your conditioning and you will recover longer time. In the case of a leg injury, you can always work the abs and sometimes do even push ups.  You will not be able to do any cardio-type of exercises, but you can keep your muscles toned.

The Workout of the day: Toning legs and arms

3 rounds: as less rest as possible

1st round - 21 reps

2nd round - 15 reps

3rd round - 9 reps

Dead lift 

Push ups

Get some weight

NOTE: If you do not have a bar or dumbbels, improvise. I used to do it with a bag filled with water bottles. In this way you can also regulate the adequate weight for yourselves but DO NOT make it too light. 

Choose the type of push ups according to your level. I have explained a few variations in the video. Just go through all the reps with as less rest as possible.