2.6.19 Workout Butts and Guts

February 6, 2019 / Uncategorized

Dynamic Warmup (5 Minutes)

Balance

Single leg hip drop right/left – 45 Seconds Each

Single leg hip drop with knee raise right/left – 45 Seconds Each

Single leg hip drop with knee raise and side kick right/left – 45 Seconds Each

 

Core

Mini band supine Y to W (https://youtu.be/2pl4gMPn7MA) – 1 Minute

Mini band clam shells – 1 Minute per side

Repeat

Anti rotation with band (2 sets of 45 seconds per side)

How to perform it:

  • Begin by looping one end of your band around a sturdy object to use as an anchor.
  • Bring tension to the band by stepping out and parallel to your anchor. Keep your feet hip width part and spine straight.
  • Clasp your band with both hands at chest level, then extend them straight in front of you. Feel your obliques, glutes, and shoulders engage as your body tries to rotate toward your anchor.
  • Hold for 45 seconds, then repeat on the other side.

Anti rotation crunches (2 sets of 45 seconds per side)

  • Same as above but the band is tied around lower and you complete crunches with a tight band – 45 Seconds per side

 

Cardio

30 Jumping jacks, 30 High knees per side, 30 switch kicks per side

Run 1/4 mile

10 frogger burpees

10 power jacks

20 prone opposite arm/leg raise

 

20 Jumping jacks, 20 High knees per side, 20 switch kicks per side

Run 1/4 mile

10 frogger burpees

10 power jacks

20 prone opposite arm/leg raise

 

10 Jumping jacks, 10 High knees per side, 10 switch kicks per side

Run 1/4 mile

10 frogger burpees

10 power jacks

20 prone opposite arm/leg raise

 

Stretch

1 Comment

  1. Gail Williams Author March 23, 2019 (12:37 am)

    Completed workout 3/22/19, 7:50p – ~9:00p

    Reply to Gail Williams

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