Remember a few weeks ago when Mel started the weekly thread out with her Leg Crank superset? http://www.3fatchicks.com/forum/show...98&postcount=1

The goal is to complete all four sets of 24 squats, lunges, jump squats, and jump lunges in 90 seconds or less. When you can do that, then you're supposed to try to do two 90 second supersets back-to-back.

For all of you who have tried it (I'm sure that's everyone, right?), check out this video of a guy (who looks to be in pretty good shape!) giving it his best shot. Leg Matrix

I made it through the first set of 24-24-24-24 in less than 90 seconds last year (when I still had knees that worked). And I was still breathing by the end, unlike the guy in the video!! We actually had six trainers standing in a big circle, doing it simultaneously, but only three managed to finish in 90 seconds.

So who's tried it? Who's gonna try it this week?

sigh...I do them with my clients 4 or 5 times a day on Mon- Tues- Wed. That's when they all do legs, and so do I. So I am perpetually sore, but no longer winded. I only have a few clients who can get through the whole superset, and only 2 who can do them twice. For them, I add stabilizer jumps onto 2 bosus as a "finish"

So who else has done them????

That video is hilarious, but if you've actually done them you can feel his pain!

Mel

WOW Meg you did that in 90 seconds??!!! My knees hurt just watching that guy. VERY impressive!

4 or 5 times a day, huh... wow... lol

Uhh yeah, I'd do them but... my knee, you know?

LOL - I couldn't have done these as a teenager! But maybe this is something I can add to my goal sheet. I'm sure if someone drops 100 lbs the relative relief of not carrying that around day to day makes this more do-able.

Like the ones in the video? 2 min 20 secs I had to stop and breath twice. Yeouch!

Mel in the original post you said "24 lunge jumps or "mountain climbers" if you have creaky knees." wouldn't they beworse for your knees than the pop squats?

I missed that original post and just did legs today, I may try that next week ...

Ilene, I think the lunge jumps are the hardest on the knees, especially because by the time you do them you're probably too tired to keep good form and land with a very soft knee, sinking into the landing gently on each one . The guy in the video is landing waaaay too hard. Mountain climbers are easier on the knees because you are supporting a lot of your weight on your arms. Pop squats are fine as long as you land with a soft knee and sink into the squat. I have my clients do jumps squats where the hands go up over the head as you jump up. It just takes more energy

Not part of this drill, but try jump squats holding an 8-10 pound medicine ball above your head. It's weird- at first I could barely figure out HOW to jump holding something weighted overhead!. Then try it onto two bosus. very weird sensation and great for stabilization.

Mel

Meg-

Do you have a video of the trainers at the gym doing the leg cranks in the circle of pain ?