1.16.19 Workout – Butts and Guts

January 16, 2019 / Uncategorized

Here is the workout for today.  Core and glutes.

Warm up/ Dynamic Warmup (your choice – 5 minutes)

Cardio

10 Ladder Drills, 10 High knees, Sprint 30 yards.  Complete 4x

10 Low Jacks, 10 Butt Kicks, Sprint 30 yards. Complete 4x

20 X-country skiers, 20 Switch kicks, Sprint 30 yards.  Complete 4x

30 Seconds on, 5 seconds off.  Complete three rounds

Left side plank, front elbow plank, right side plank, rest

30 Seconds on, 5 seconds off.  Complete three rounds

Hip raise with DB, Straight legged hip raise, Swimmers, Rest

10 minutes AMRAP (As Many Rounds As Possible)

10 Seal Crunch (Crunch up with hands together in front, fly your arms, return to together, come down)

10 Side Sit ups per side

10 Deadlifts

20 Two step side to side

 

Enjoy!

 

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