Archive for the ‘Exercise of the Week’ Category

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Leg Matrix

Posted: September 20, 2010 in Exercise of the Week

Originally created by Alwyn Cosgrove, The Leg Matrix is a finisher of the following exercises back to back with no rest:

  • 24 squats
  • 24 alternating lunges (12 each leg)
  • 24 lunge jumps (12 each leg)
  • 24 jump squats

What is a finisher?  It’s what you do to “finish” your workout.  It’s your way of saying goodbye to the gym.  Obviously, if you’re recently new to working out (within 6 months), you shouldn’t do a full finisher.  Like everything in life, you need to regress from the full leg matrix and work your way up to doing a full one.

Beginner Leg Matrix

  • 5 squats
  • 6 split squats (3 each leg)
  • 6 split squat jumps holding onto a table (3 each leg)
  • 5 jump squats

Intermediate Leg Matrix

  • 10 squats
  • 10 split squats (5 each leg)
  • 10 split squat jumps (5 each leg)
  • 10 jump squats

Advanced Leg Matrix

  • 18 squats
  • 18 alternating lunges (9 each leg)
  • 18 lunge jumps (9 each leg)
  • 18 jump squats

The Leg Matrix

  • 24 squats
  • 24 alternating lunges (12 each leg)
  • 24 lunge jumps (12 each leg)
  • 24 jump squats

First of all, choose an exercise that you can go all out on (as hard as you can).  Examples would be:  running (sprinting), cardio equipment of your choice, road bike, burpees etc.  During the work intervals, go as hard as you can in your chosen work activity.

Note:  If the Beginner Workout is too easy for you, do the Intermediate Workout.  With that being said, if you are able to do the Intermediate workout, but choose to do the Beginner Workout, then your workout will be wasted, and you will not see the results you want.  Push yourself!  You can do it!

Beginner Workout:

10 seconds as hard as you can, followed by 20 seconds of rest (you do NOTHING).  (Do this 6 times for a total of 3 minutes), then:

Rest for 3 min (you do NOTHING), then:

10 seconds as hard as you can, followed by 20 seconds of rest (you do NOTHING).  (Do this 6 times for a total of 3 minutes), then:

Rest for 3 min (you do NOTHING), then:

10 seconds as hard as you can, followed by 20 seconds of rest (you do NOTHING).  (Do this 6 times for a total of 3 minutes).  Congratulations, you are finished.  You just did the equivalent of running for approximately 2 hours!

Intermediate Workout:

15 seconds as hard as you can, followed by 15 seconds of rest (you do NOTHING).  (Do this 6 times for a total of 3 minutes), then:

Rest for 3 min (you do NOTHING), then:

15 seconds as hard as you can, followed by 15 seconds of rest (you do NOTHING).  (Do this 6 times for a total of 3 minutes), then:

Rest for 3 min (you do NOTHING), then:

15 seconds as hard as you can, followed by 15 seconds of rest (you do NOTHING).  (Do this 6 times for a total of 3 minutes).  Congratulations, you are finished.  You just did the equivalent of running for approximately 2 hours!

Advanced Workout (True Tabata Intervals):

20 seconds as hard as you can, followed by 10 seconds of rest (you do NOTHING).  (Do this 6 times for a total of 3 minutes), then:

Rest for 3 min (you do NOTHING), then:

20 seconds as hard as you can, followed by 10 seconds of rest (you do NOTHING).  (Do this 6 times for a total of 3 minutes), then:

Rest for 3 min (you do NOTHING), then:

20 seconds as hard as you can, followed by 10 seconds of rest (you do NOTHING).  (Do this 6 times for a total of 3 minutes).  Congratulations, you are finished.  You just did the equivalent of running for approximately 2 hours!

Here are some examples of a Tabata done properly: