Hey, Happy Post-Thanksgiving Day and I’m glad you are tuning in, ’cause I have some shit that’s gonna singe your eyebrows and burn some fat that you may have accumulated yesterday.

Are you staying with me every Friday?  If you have then you would’ve really dug the first workout in the series that is a bit longer at 30 minutes.  Feel free to browse all of my Friday Fit Hit & Split blog series.  This will continue as long as I am on a roll.  Here’s your day’s fix that is leg specific to burn max calories in less time:

Minutes
Exercise
Rest
0-1
Squats – 60 seconds
none
1-2
Squat hold – 30 seconds
30 seconds
2-3
Walking Lunges – 60 seconds
none
3-4
Heel raise hold – 40 seconds
20 seconds
4-5
Sit down/get up – 60 seconds
none
5-6
Wall Chair – 45 seconds
15 seconds
6-7
Left leg step ups – 60 seconds
none
7-8
Right leg step ups – 60 seconds
none
8-9
Heel raise on steps – 60 seconds
none
9-10
Marching Wall Chair – 45 seconds
15 seconds
10-11
Sit down/get up – 60 seconds
none
11-12
Heel raise hold – 40 seconds
20 seconds
12-13
Walking Lunges- 60 seconds
none
13-14
Squats – 60 seconds
none
14-15
Rapid Toe Taps – 60 seconds
none

 
Comment how well you do and post any questions you may have.  Get lit, be fit, stay strong!

-Dale L. Roberts
Check out my last publication 
and follow me at Facebook.com/AuthorDaleRoberts
The Friday Fit Hit & Split programs can be used any day of the week, since it is designed to get the most out of your time through short bursts of fitness.  Feel free to comment, share or like this blog!

You should consult a qualified medical professional before starting this or any other health & fitness program.  As with any exercise or diet program, if at any time you experience any discomfort, pain or duress of any sort, stop immediately and consult your physician.  The creators, producers, participants, advertisers and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein.  Any equipment or workout area that is used should be thoroughly inspected as free of danger, flaw or compromise, ahead of use and the user assumes all responsibility when performing any movements contained in this blog.