This High-Rep, No-Kit Leg Workout Comes With a Challenging Twist

Asia's Tech News Daily

Photo credit: kovaciclea – Getty Images

With a combination of steady grinders and dynamic jumps, this high-rep leg day doesn’t just build explosive power, but its sinister twist scorches through calories and builds serious stamina, too.

Your goal is to work your way through 100 reps of each movement, resting only as necessary to maintain good form. The catch? Start a running clock, and at beginning of each minute, starting at 0.00, stop and perform five burpees, before continuing on with your reps. Your choice is simple: pace your reps and incur a huge burpee total, or blitz your way through, attempting to hold a good clip against the onset of fatigue.

Prisoner squat x 100

Stand with your torso upright and your hands on your head (A), drop your hips back to sink into a deep squat (B). Hold for a second, before pressing through your heels to stand up, repeat.

Bodyweight Reverse Lunge x 100

Keeping your chest up at all times, take a step backward with one leg, bending your front knee until the back knee touches the ground. Stand up explosively, pause and repeat with the other leg. Complete 12 total reps.

Box jump x 100

Stand in front of a box, with your feet hip-width apart (A). Jump on top, landing with both feet as softly as possible, bending your knees slightly to absorb the impact (B). Once at the top, stand up fully by extending your knees and hips. Step backward off the box, one foot at a time. Repeat.

Burpee x 5, EVERY MINUTE

At the top of each minute immediately squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B)

    Internet Explorer Channel Network
    Asia's Tech News Daily
    News Related


    Banksy is imprisoned in Oscar Wilde's prison.

    Grafittikunstenaar Banksy wil miljoenen bijdragen om de oude, verlaten gevangenis in het Britse Reading, waar ooit schrijver Oscar Wilde gevangen zat, tot een kunstcentrum om tevormen. De kunstenaar uit Bristol ... Read more »

    This adjustable exercise bike desk helps you burn calories while you work — and it's on sale for 20% off

    Looking for more gift guides and holiday tips? Sign up for Yahoo Lifestyle Canada’s newsletter! A bike desk can help you stay active while you work. (Image via Amazon Canada) ... Read more »

    What Happens To Your Body If You Don't Stretch After Exercise

    Your body and brain crave stretching, and you could suffer some consequences if you don’t dedicate time to it. (Photo: Yifei Fang via Getty Images) Some days, just putting on ... Read more »

    Time to Break Down This Chanel Advent Calendar TikTok Drama

    Photo credit: TikTok “Hearst Magazines and Yahoo may earn commission or revenue on some items through the links below.” Good morning, TikTok is absolutely roasting Chanel over their 2021 advent ... Read more »

    Victoria Shares IG Snap of Her Lifting Weights Like David Beckham and It's Pretty Impressive

    A barbell workout routine has been part of our weekly roster for as long as we can remember, and we officially have a new recruit: Victoria Beckham. The star shared ... Read more »

    British woman becomes one of the first to venture into 'unexplored part of the Amazon'

    A British explorer has become one of the first to trek east to west across the Kanuku Mountains – one of the last remaining unexplored wildernesses on earth, deep in ... Read more »

    Twiggy reveals how she quit her comfort zone - and you can, too

    Dame Twiggy says it’s scary to leave your comfort zone – but worth doing. (REUTERS/Neil Hall) We're none of us getting any younger – and as we get a little ... Read more »

    Waarom de Notenkraker eigenlijk helemaal geen kerstballet is

    Nutcracker In the netherlands Dutch plunder de Nutcracker Hetheart paslaat. Al was the vrolijke kinder ballet of Armand Navarro in 1975. Rudi van Dantzig, the death of the Dutch National ... Read more »

    Transnationale adoption, een gedemonteerde picknickdoos en een kalfje naar de slacht

    De tragiek van transnationale Adoption het midden van de ruimte staat een kleine witte berg van papier. Daarboven hangen een gele en een rode bol die langzaam door de luchtdraaien. ... Read more »

    Best last-minute Christmas jumpers to buy now

    All the best Christmas jumpers still available to buy now. (Getty Images) Yahoo Life's editors are committed to independently selecting wonderful products at great prices for you. We may receive ... Read more »

    Why Walking Is All the Cardio That Some Men Need

    Photo credit: Jay’s photo It’s a myth that cardio is a ‘no pain, no gain’ endeavour. Naturally, you’ll get fitter if you’re charging through six-minute miles in a weighted vest. ... Read more »

    Ryan Reynolds is taking an acting sabbatical for a very personal reason

    Watch: Ryan Reynolds opens up about his decision to take a sabbatical from acting. Ryan Reynolds has opened up about the reasons behind his decision to take a break from ... Read more »

    How Quickly Can You Finish This 250-Rep Kettlebell and Bodyweight Workout?

    This quick-fire kettlebell and bodyweight combo packs a full-body punch in no time at all. Hitting your chest, back, legs; and, more importantly, your heart and lungs, this protocol is ... Read more »

    “People ask if I have a bucket list. I've always thought that was ridiculous”

    The idiotic part of his story, according to Ben Verleg, is that he does not feel ill. He was eligible for heart valve surgery and alarm bells went off during ... Read more »

    See what the Netherlands searched for in 2021 on Google

    Like last year, the coronavirus pandemic dominated Google’s search trends in 2021. Not only in the Netherlands, but all over the world. But that’s not all people search for this ... Read more »

    Lil Uzi Vert Is Grinding In the Gym to Muscle Up

    Lil Uzi Vert Is Grinding In the Gym to Muscle Up Lil Uzi Vert is one of the biggest names in the music game right now, and the gregarious rapper ... Read more »

    Kasteel Hoensbroek wint Museumprijs met virtuele versie

    Op een veld bij de voorburcht leert een boogschutter in historisch kostuum een ​​meisjeschieten. Uit de kerker of Kasteel Hoensbroek komt een Duitstaligjongetje met geheven houten zwaard tevoorschijn, gevolgd door ... Read more »

    Booster shots will be required for trips from February

    Health Minister Hu Ge de Jongge announced late Tuesday that as of February 1, 2022, the COVID-19 International Vaccination Certificate is valid only for travelers who have also received booster ... Read more »

    These sought-after Aspinal Of London gifts have up to 50% off right now

    The gifts to snap up with up to 50% off now. (Getty Images) Yahoo Life's editors are committed to independently selecting wonderful products at great prices for you. We may ... Read more »

    Rijksmuseum ontdekt onbekende schets onder'De Nachtwacht'

    Het bekendste schilderij van Nederland blijkt na al die eeuwen nog een verrassing in huis te hebben: onder de verflagen van De Nachtwacht een tot nu toe onbekende schets voor ... Read more »

    The Very Best Skincare Advice We Were Given In 2021

    From mandatory mask-wearing and facing the polluted office commute again to finally enjoying a proper summer with friends and family, 2021 is bound to have taken a toll on your ... Read more »

    This 5-Minute Home Workout Will Help You Build Muscle Without Weights

    You’re reading Move, the nudge we need to get active, however makes us happiest and healthiest. If you’re looking to build or tone your muscles, a combination of exercise and ... Read more »

    Millennial Money: How to holiday shop at the last minute

    On Location: December 7, 2021 Catch up on the developing stories making headlines.The Associated Press Supply chain snags. Sold-out merchandise. Empty shelves. Hefty shipping fees. Inflation. There are plenty of ... Read more »

    Husin Asko Järvinen suosittelee kevytkaranteenia kaikille matkailijoille – syynä omikron

    Husin infektioylilääkäri Asko Järvinen suosittelee, että ulkomailla matkailleet henkilöt välttäisivät kontakteja Suomeen palattuaan omikronin leviämisen estämiseksi.  Hän suosittelee kaikkia matkailijoita toimimaan näin matkailumaasta ja rokotusstatuksesta riippumatta. – Kannattaa jättää pois ... Read more »

    Helpful tips to calm down

    Christmas around the world is a time to celebrate with the family, and for many foreigners this means going home for a vacation. Crown Relocations has put together a list ... Read more »

    This $30 RFID-blocking wallet can help protect your personal data

    Looking for more of the best deals, latest celebrity news and hottest trends? Sign up for Yahoo Lifestyle Canada’s newsletter! Looking for an extra layer of protection against hackers? Amazon ... Read more »

    'Weird' Bluey episode sparks huge parenting debate

    It’s the ABC cartoon that’s almost as beloved by parents as it is by children. But one episode of Bluey has stirred up a debate among parents, some of whom ... Read more »

    Pearl Harbor survivors gather on 80th anniversary of attack

    The Associated PressPearl Harbor survivor Herb Elfring speaks at a news conference in Pearl Harbor, Hawaii on Sunday, Dec. 5, 2021. A few dozen survivors of Pearl Harbor are expected ... Read more »

    This 'cozy' cardigan makes the perfect holiday gift — and it's on sale for $38

    Want more winter fashion, shopper-approved buys and the hottest trends? Sign up for Yahoo Lifestyle Canada’s newsletter! Amazon’s top-rated fuzzy sweater makes a great gift this holiday season. Yahoo Lifestyle ... Read more »

    Australia suffered great trauma during the Covid pandemic – and fixing mental health should be our first priority

    Photograph: Tolga Akmen/AFP/Getty Images We’ve come a long way since the days when mental illness was treated like a shameful secret. But there is still a long way to go. ... Read more »

    Touching moment boy tells mum: 'Daddy is taking too long in heaven'

    A video of a young boy telling his mother that his daddy is “taking too long in heaven” has tugged at the heartstrings of millions around the world. Michelle Panzica, ... Read more »


    Aan de overkant van de parkeerplaats is iedereen zijn huis aan hetvergroten. Tuinen verdwijnen, a partewoon unit deplaats komt eenuitbouw ervoor. Het lijkt besmettelijk tezijn. Zelf fantaseerde ik ook al ... Read more »

    Talking to kids about Santa: Parents say the holidays can stay 'unpredictably magical' even when belief has waned

    Use caution when reading this story, parents. Yahoo Life asked experts and parents how to address kids’ questions about the man in red. (Photo: Getty Creative) Editor's Note: This story ... Read more »

    Karlie Kloss says motherhood gave her new confidence: 'I love my body in a way that I never have'

    Karlie Kloss shared the ways in which motherhood has changed her perspectives. (Photo by Taylor Hill/FilmMagic) Supermodel Karlie Kloss has found a new love for her body after giving birth ... Read more »

    These Ugg boots are tough enough for Canadian winters — and they're an editor favourite

    Want more winter fashion, shopper-approved buys and the hottest trends? Sign up for Yahoo Lifestyle Canada’s newsletter! These cozy boots are an editor-favourite to stay warm and dry this winter. ... Read more »

    Masks and Omicron variant: Are cloth masks still effective? Should you double mask? Experts weigh in.

    A woman gets a COVID-19 test. (Tayfun Coskun/Anadolu Agency via Getty Images) The Omicron variant has been detected in 17 U.S. states, less than two weeks after the World Health ... Read more »

    Florence Pugh Fainted While Getting Her Septum Pierced

    Florence Pugh Fainted While Getting Her Septum Pierced Getting pierced is not an easy feat. Even if you're excited about the new hole, it can hurt and sometimes hurt a ... Read more »

    9 health tips against the dreaded yo-yo effect

    Photo: Unsplash / Jonathan Borna Anyone who has ever tried to lose weight seriously has probably experienced the yo-yo effect. Have you tried so hard while losing weight, it turns ... Read more »

    Confused by 'cheugy' or baffled by Billie Eilish? The most mispronounced words of 2021

    “Cheugy” is apparently a lot to chew on. Grammy Award-winning singer-songwriter Billie Eilish and Philadelphia Eagles center Jason Kelce have something in common — broadcasters butcher their names. And virtually ... Read more »

    Prince William shares his mental health struggles while working for Air Ambulance

    Prince William has opened up about his mental health in a new podcast, revealing the moment his struggles “really hit me”. During an episode of the Apple Fitness+ series Time ... Read more »
    On you will find lots of free English exam practice materials to help you improve your English skills: grammar, listening, reading, writing, ielts, toeic