Lower Body Burnout

I figured I would follow-up my last workout, the Upper Body Burnout, with a lower body burnout. This will be a high intensity interval circuit with 20 rounds (do exercises 4 times through). You will be feeling this in the quads and thighs mostly.

Complete the following exercises for 45 seconds work then taking a 15 second rest.

4 sets (20 rounds)
45 seconds work, 15 seconds rest

Kettlebell Pendulum Swing
Side Pulse Lunges
Push Kick Left
Push Kick Right
Genghis Khan Burpee
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Kettlebell Pendulum Swing This exercise reinforces the loading of the butt and legs and the activation of the lats. start in your swing stance, using a heavy kettlebell. A heavier kettlebell is easier to use during the pendulum than a lighter bell, the more weight the more it counterbalances your hips. Grab the kettlebell with 2-hands and swing the kettlebell explosively between your legs as you’re hinged forward at the hips (like a traditional KB swing). Swing the weight back forward in a floating motion (using your lats, not your arms to swing it forward), as the kettlebell swings to the front stay low and sit back and down (instead of standing up). Tighten your glutes, your shoulders down (do not shrug) and your back straight in a hinged forward-like squat. Now use your arms to swing the weight back between your legs as your weight shifts back forward. Repeat staying low with a neutral spine. If you lose neutral spine, lower your weight.
Side Pulse Lunges Lunge to the side, butt back bringing arms to chest and pulse twice into the side lunge. Bring feet back together, arms down and repeat on opposite side. (alternate sides)

side-lunge

Push Kick (left/right) Stand with feet hip-width apart, elbows bent, hands in loose fists by chest. Bend right knee 90 degrees as you bring it up in front of you at hip level. Press right heel forward, foot flexed, as you lean torso back slightly until right leg is completely extended at hip level. Bend right knee to 90 degrees again as you straighten up posture. Repeat push kick without lowering right leg to ground. After time/reps, switch legs.

front kick

Genghis Khan Burpee This is like a traditional burpee, but instead of standing up or jumping at the end you come half way up into a squat. Place your hands down in front of your feet, hop back into plank and then hop feet back forward, landing on the soles of your feet, knees bent about 90 degrees. Bring just your upper body up, hinging at the hips as you remain in a squat (make sure your squat has good form, knees behind toes). Place hands back down and repeat.

You can also do this holding a bosu ball or ugi ball to add weight, lifting it up above your head as you come up into the squat and balancing on it as you jump your feet back into plank.

 

10 Minute AMRAP Core Workout

Set a timer to 10 minutes, and knock out as many reps/rounds of these exercises as you can. You will need a stability ball and a set of dumbbells.

{10 minutes – 10 reps each}

Crunch and Press
Backward Toe Touch
Switch Touch Down
Elevated Roll-Up

 

Crunch and Press Position yourself on a stability ball so that your upper and middle back rests on the ball, knees bent 90 degrees. Hold a pair of dumbbells in front of your shoulders, elbow pointed out to the sides. Crunch up and press one weight up and past center. Lower and repeat with the other arm.

 

Backward Toe Touch Lay with your arms reached overhead and legs straight. Lift your legs and then hips up and bring your feet over your head to touch your hands, which are about an inch or 2 off the ground. Lower legs and raise them again before touching the ground.

 

Switch Touchdown Stand with right leg out to the side, toe touching the ground, and hinge forward at the hips with your left fingers touching the ground. Come up slightly and you switch legs, bringing the right one center and the left one out to the side and touching down with your right hand. Continue at a quick pace.

touchdown

 

Elevated Roll Up Lie face up, heels on a bench or stability ball, arms extended on floor above head. Engage abs and slowly roll up to tough fingertips to toes. Reverse movement.

15 Minute Abs

This workout will engage your core and work those abdominals. Be sure to watch your form, keeping your core engaged will help you do so. If you find yourself losing you form on the planks, only complete 2 rounds instead of 3.

45 seconds work – 15 seconds rest:

Plank Leg Lift and Taps
Mt Climbers + Push-up
Reptile Planks
Bike Abs
Scissors

 

Plank Leg Lift and Tap Start in full plank position, lift one leg of the floor (squeeze your glute to lift your leg). Cross it over the stabilizing leg, tapping the floor if you can. Bring it back up and down, and repeat with the other leg.

 

Mountain Climbers + Pushup Come into plank with hands on ugi ball or bosu ball. Jump right foot forward toward right hand and switch legs so left leg is forward. Do this 3 times, and on the 3rd, do a pushup while your leg is still forward. Continue sequence of 3 climbers then a pushup. You should have alternating legs forward on each pushup. If you don’t have a bosu or ugi ball, place your hands on a low step.

 

Reptile Planks Start in plank position. Lift right leg and and bend knee to right elbow. Straighten leg and lower. Repeat alternating sides.

reptplank

 

Bike Abs Lay with your legs straight and elevated slightly off the ground, hands behind your head and shoulders slightly lifted. As you crunch up bend your right knee and twist to bring your left elbow to the right knee. Lower to start and repeat to the other side, and continue alternating.

bikecrunch

 

Scissors Lie on back with arms at sides, palms pressing into floor, or place hands behind head. Lift both legs straight up, pressing lower back into the ground. Slowly lower your right leg down toward the ground, then scissor your legs to lower the left, and bring right up and repeat alternating.

Arms and Abs

This workout focuses on the arms, while also engaging your core for a great combination workout. For each exercise, focus on tightening your core as you are doing the exercises.

Complete 3 sets, resting 1-2 minutes in between sets.

Plank Press (10 reps/side)
Kneeling Triceps (15 reps)
Half Burpee to Upright Row (10 reps)
Walkout Plank to Push-up (10 reps)
Triceps Press + Knee Tuck  (12 reps)

Plank Press (10 reps/side) – Place dumbbells at top of mat, then get into full push-up position with arms shoulder-width apart and hands directly under shoulders; step feet out slightly wider than shoulder-width. Keeping hips level, lift right hand and pick up one dumbbell; drive right elbow backward at shoulder level, keeping arm close to side and palm facing down. Extend right arm forward (press), then reverse back to bent elbow. Repeat press motion (not lowering weight) for all reps, then repeat with the other arm. Try to keep your hips square to the ground, using your core to hold a steady plank. If you don’t have dumbbells, or this is too difficult, complete the same movement without weights.

plank-press


Kneeling Triceps (15 reps) – Begin kneeling on all fours on the ground. Position your hands directly under your shoulders, and bring your knees together under your hips. Next, bend both elbows and lower them to the floor, keeping your abs braced in tight and your back straight (Cat Bow). Press your body back up to your start position. Be careful not to rock your weight forward and back during the movement and use your arms to press yourself back up to start.

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Half Burpee to Upright Row (10 reps) – Have weight in front of you on the ground (sandbag, barbell, or 2 dumbbells). Drop down to and jump feet back to plank then hop feet back forward (half burpee). Grab the weight upon standing in an overhand grip and raise it up to your chest. Lower and drop back to the floor and repeat. For an added challenge, hold the dumbbells throughout (see pic).

Plank-to-Upright-Row_Featured


Walkout Plank to Push-up (10 reps) – Start standing. Lower your hands to the floor as close to your feet as possible and walk your hands out until you are in plank position. Lower down into a push-up (drop to your knees first, if needed). Push back up to plank and walk your hands back toward your feet and come back up to standing. Repeat. Keep your legs straight and abs engaged throughout.

walkplank


Triceps Press + Knee Tuck  (12 reps)
– Lie faceup with knees bent 90 degrees and feet off the ground, holding a dumbbell in each hand with arms extended up over shoulders, palms in. Bend elbows, bringing dumbbells behind head, as you extend your legs out in front of you, keeping them elevated. Bring your knees to your chest as you straighten your arms back to start, and repeat. You can also do this using a barbell.

tricepknee

Back and Shoulders HIIT Circuit

Today’s workout is all about the shoulders and back. This is an interval workout, so push yourself as hard as you can for the entire work time. Make sure that you have proper form and don’t rush these movements.

Complete 3 rounds of the 6 exercises – 50 seconds of work, 10 seconds of rest.

Left Arm Row – You can use a heavy weight for this. I use my sandbag or a 20lb dumbbell. Position your body so that your right leg is forward, bent 90 degrees and back leg is straight. Hold the weight straight down under your shoulder as you lean your right hand onto your right thigh. Keeping a straight back, row the weight up toward your ribs, pointing your elbow straight back. Lower the weight and repeat, only moving your arm.

Right Arm Row – Repeat the previous move holding the weight in your right arm, and leaning forward on your left leg.

Left/Right Front & Side Lift – Stand holding a weight in each hand. Simultaneously do a front raise with the right arm, while doing a side/lateral raise with the left arm. The weights should come up to shoulder height. Lower both and switch, raising the left arm forward and the right arm to the side. Continue in a steady pace, making sure that you are lifting with your shoulders. Keep a slight bend in your elbows throughout.

Straight Punches – Stand holding a weight in each hand (probably the weight from the previous exercise). Bend the elbows so that you’re holding the weights up at your chest. Alternate punching each arm out and in, slightly twisting the torso. Keep your punches at chin height and try to do them as quickly as you can.

Front Raises – Holding a medicine ball or dumbbells, stand with feet shoulder width apart, weight in front of hips. Keeping arms straight, raise weight to chest level and slowly lower to start.

Push-Up & Row + Burpee – Hold a weight in each hand and get into full plank with the weights under your shoulders. Do a push-up (on your knees if you need to), then row the left arm back so that your elbow points straight up. Lower and repeat the row with the right arm. Hop your feet forward and come to standing and do a jump, raising the weights overhead. Lower the weights back down and hop your feet back to plank and repeat the sequence.

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Holiday Gut and Glute Workout

Happy Holidays everyone! This workout will target those areas that get hit the hardest during the holiday season…with all those christmas goodies – your gut and your butt!

Complete 3 sets of these exercises, resting about 30 seconds-1 minute between moves. Start with a 5-10 minute warm-up of your choice. Be sure to keep your core engaged during ALL of these exercises.

Rocking Plank (30 reps) – Start in elbow plank with your feet together. Keeping your abs engaged rock forward and then back on your toes (1 rep). This will work your core and your legs.

Hip-Taps

Hip Thrust (12 reps) – This is one of my favorite glute exercises. Begin seated on the ground with a bench, chair or stability ball behind you. Place a weight of your choice on your lap and lean against the bench/ball. Lift your hips off of the ground and position feet such that your shins are in line with your ankles, and only your upper back is on the bench or ball. Then, thrust your hips up vertically— your shoulder blades and feet should be supporting your weight. Slowly lower and repeat.. I use either 2-10lb dumbbells or a barbell. You can also do this without any weight

Fit Fast Booty Blast - A 30-minute butt-shaping workout!

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Kettlebell/Sandbag Swings (15 reps) – This will not only work your glutes, but it will also engage your core as well. I use either a kettlebell or a sandbag….both are great! Begin with legs about shoulder-width, grasping the weight with both hands. Push glutes back, bend forward at the hips and let your arms swing backward through legs. Then drive hips forward to swing kettlebell to shoulder height. Your body should be in a straight line at the top of the swing. The power for the swing should come from your glutes, and keep your core engaged throughout. You can also use a dumbbell for this and hold it with both hands on one end.

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Good Mornings (12 reps) – Another one of my faves – it’s more of a hamstring exercise, but it will work the entire back of your legs/butt. Position a sandbag or barbell on back of shoulders and grasp the sides. You can also do this holding a dumbbell on top of each shoulder. Keeping back straight, bend hips to lower torso forward until parallel to floor. Raise torso until hips are extended. Repeat. Begin with very light weight and add additional weight gradually to allow your body to adapt. Throughout lift keep back and knees straight and do not lower weight beyond a mild stretch through hamstrings. Full range of motion will depend on your flexibility.

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Windmills (12 reps) – Lay on your back with your arms straight out to the sides and your legs extended straight up over your hips. Keeping your lower back on the ground slowly lower your legs down and to the side – as far as you can go while keeping your lower back to the floor. Use your core to lift your legs back up, and then drop them to the other side (1 rep). This should be a slow and controlled movement – the slower your lift and lower your legs, the more strength you use from your core. (Cat buddy is optional!)

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Extended Leg Lizards (10 reps/side) – This exercise will work your glutes and core at once. Come into plank with your hands on a bosu or ugi ball, or you can do these with your hands on the ground. Using an unstable surface increases engagement and strength of your core. Lift your right leg straight up to engage your glute, then bring your knee up to your right elbow, crunching your obliques. Your leg should be bent out to the side and parallel to the ground. Straighten your leg back behind you and lower it slightly, but keep it from touching the ground. Lift it again and repeat. Complete all reps and then switch legs. Your glutes AND core should be engaged the entire time.

plank  repplank

Trouble-Zone Workout: Quads and Inner thighs

This workout focuses primarily on the inner thighs and quads. I did this workout at the gym and threw in some reps on the hip adduction machine at the end to really trigger those pesky inner thigh muscles. The inner thighs are a tricky muscle to work, but also one that is a issue for a lot of women. The quads are a great muscle to strengthen as well. A lot of your leg strength comes from the quads, so it’s also a great muscle to keep strong.

Perform these moves back to back with minimal rest (30 seconds). Complete 3 sets, resting 1-2 minutes between sets.

Lateral Lunge with Cross-Body Reach (15 reps/side) – Stand tall with your feet hip-width apart while holding a dumbbell in your left hand by your side.  Step out laterally with your right leg, allowing your right knee to bend. Simultaneously shift all your weight to your right leg as you reach your left arm in front of your right foot by hinging at your hip joint without rounding your back as you lean forward and reach across your body. Explode out of this position and return to the same starting position. Your trailing leg should be straight as you begin each lunge, and be sure to keep both feet pointed straight ahead on each rep. Perform all reps on the same side before switching hands with the dumbbell and stepping with the other leg.

lateralreach

Goblet Squat (15 reps) – Stand with feet shoulder-width apart and with toes slightly turned out, holding a dumbbell on end or a kettlebell at your chest. Keeping a straight torso, squat as low as possible, bringing your butt between your feet. Squeeze your glutes as you come back to standing.

goblet squat
Low Jacks (20 reps) – Place a barbell or sandbag on your shoulders and lower into a squat. Hop legs together (while maintaining a squat) and then back out again. Body remains low throughout. In and out is 1 rep. You can also do this without weight.

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Sumo Deadlift (15 reps) – Stand with feet very wide and toes pointing out, holding a barbell or moderate weight dumbbell in each hand with palms facing your body. Squat straight down, bringing the weights towards the ground. Use your inner thighs to lift yourself back up and squeeze your glutes at the top of the movement. Be sure to keep a straight back – looking forward will help you do so.

sumo

Wide Leg Leg Press (12 reps) – Place yourself in a leg press machine (any kind will do). Place your feet on the plate in a wide stance, with your feet turned out slightly. If you’re in a weighted machine, you will start in bent knee position – your knees will point out to the sides slightly – and you will push the plate forward, being sure not to lock your knees. Slowly release back to start. If you’re on a free weight machine, you will start with your legs straight and slowly lower the weight till your knees are almost to your chest, then push up. Again, be sure not to lock your knees. Most of the weight will be pushed through your heels. Really focus on the negative movement, and slowly resist against the weight as you bend your knees, and forcefully push the weight out.

widelegpress