Body Weight Leg Workout For Intermediate Exercise Enthusiasts (Day 2 of Week 3 – 700 Workout Plan)

Written By: Todd Kuslikis
July 10, 2012

The chair pose is back in style everyone!

Gotta love those low stationary exercises to give you buns of steel. Though in today’s workout in the 700 Workout Plan we’ll push ourselves using not only the chair pose but also incorporate some plyometrics.

Here are the exercises we’ll be doing:

1. Stationary Lunges: These are great for focusing and targeting on a single side and blasting it until we are totally fatigued. Make sure your knees DOES NOT go over your toes! 🙂

2. Chair Pose: As the picture above implies, you can do these anywhere. Say you’re out and about and have to use the rest room. Get in 60 seconds of chair pose and you’ll be feeling great. I did a lot of unique exercises while I was on my trip to Kyrgyzstan.

3. Plyometric High Knees: I love plyometrics. They are a great way to strengthen your fast twitch muscles fibers in a short amount of time. Here I incorporate a wonderful plyometric drill into our exercise routine.

This is more of an intermediate workout routine so if the other leg exercise days have been blasting you to the max, you’ll like this one a little more.

Daily Shot of Adrenaline (A Replacement For 5 Hour Energy)

I thought that it might be useful to start incorporating daily words of motivation into our workouts. So here you go!

“There is a very famous “Pebble Beach” at Pescadero, on the California coast. The long line of white surf comes up with its everlasting roar, and rattles and thunders among the stones on the shore. They are caught in the arms of the pitiless waves, and tossed and rolled, and rubbed together, and ground against the sharp-grained cliffs. Day and night forever the ceaseless attrition goes on–never any rest. And the result?

Tourists from all the world flock thither to gather the round and beautiful stones. They are laid up in cabinets; they ornament the parlour mantels. But go yonder, around the point of the cliff that breaks off the force of the sea; and up in that quiet cove, sheltered from the storms, and lying ever in the sun, you shall find abundance of pebbles that have never been chosen by the traveler.

Knee health score 3

Why are these left all the years through unsought? For the simple reason that they have escaped all the turmoil and attrition of the waves, and the quiet and peace have left them as they found them, rough and angular and devoid of beauty. Polish comes through trouble.”

This comes from a devotional called “Streams in the Desert: 366 Daily Devotional Readings“. You can pick up a copy by clicking on the link.

I insert this quote to help us remember that it is NOT the easy times that help form who we are but the difficult and trying times.

We must push through.

We must battle the mind.

We must increase our toughness.

We can do it.

Here’s the workout: Day 2 of Week 3 of the 700 Iron Body Workout Plan – Leg Day! 🙂


Let me know how you do! 😉


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