So today's workout is the same as last Friday's - but I am going to offer you more challenging options for some of the exercises. It's up to you which option you want to take....but knowing this is the last intense workout of the week - you should know what to do....
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) OR 25 PRISONER JUMP SQUATS
25 Bottom Half Lunges - each leg (go all the way down and only come half way up)
25 Floor or Stability Ball Crunches OR 25 CRUNCHES OR SB CRUNCHES HOLDING WEIGHT
50 Floor or Upright (on sitz bones) Bicycle Crunches
25 Plie Squats (feet nice and wide, toes turned outward, back nice and straight) OR 25 PLIE JUMP SQUATS
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) OR 50 ELEVATED PLANK KNEE TUCKS (feet on bench)
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) OR 25 STRAIGHT ARM SIDE PLANK DROPS
Have a great workout! Fantastic job this week.
Remember - TRAIN WITH INTENTION
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