Hey Everyone -
Here is your last workout of the week. We are focusing on the butt and the core today.
Warm up for 3-5 minutes - get moving and the blood flowing. (Jog in place, jump jacks, go for a quick run outside, jump rope....)
1000 Reps for your Butt and Core - go thru circuit 4x
Feel free to hold light to medium weight dumbells (5-10lbs) during any or all of the butt exercises to increase the challenge!
25 Prisoner Squats (hands behind head)
25 Bottom Half Lunges - each leg (go all the way down and only come half way up)
25 Floor or Stability Ball Crunches
50 Floor or Upright (on sitz bones) Bicycle Crunches
25 Plie Squats (feet nice and wide, toes turned outward, back nice and straight)
25 Bench/Chair Step Ups Each Leg
50 Plank Knee Tucks (in push up position - pull one knee at a time in towards your chest as you round your back slightly)
25 Forearm Side Plank Drops - Each Side (side plank on your forearm, feet stacked or one in front of the other - option to have bottom knee down - drop bottom hip down towards the floor and pull back up)
Have a great workout! After you finish give yourself a pat on the back for all the hard work you did this week and then enjoy your weekend!
Remember - TRAIN WITH INTENTION
No comments:
Post a Comment