This routine made my butt so sore, not to mention my thighs!! It was in the perfect spot too, right underneath the booty where we all want to get that nice lift. I hope you enjoy it. This is a time challenge and was intense as all get out!
I made this workout before I got married and vacationed, finishing in 30min 35seconds and only did one round burning 341calories (average 130lb woman, if you weigh more you will burn more). If you want to really kick your butt (pun intended) do it twice. The second time I did it, I did it with Scotty (who pushes me) when we came back and we finished in less than 25 minutes. I was super surprised I actually did better after that lazy honeymoon we had. However my single leg squats were half of what they were before-yikes those are tough!
Note: MB= medicine ball, if you dont have one you can just stack some books on the floor or a sturdy box, but you can also just use your imagination ;) or skip the ball and just use the floor.
I also want to apologize for being a little cut off, this blog site only allows me to use a small or mobile video so it gets a little chopped off at the end during bridges but you should still get the picture ;)
20 MB Jump Taps
squat down and tap your butt to the ball (or box, books, pillows etc) jump up and immediately land back down into a low squat, start again
15 Left Leg Front to Reverse Lunge
with weight (or no weight if you choose easier) on the right shoulder, step the right leg back and lower into a lunge, do not let the knee go past the toe, push off the left heel as you bring the right knee up to the chest, then step the right foot forward into a lunge, push off and again lift the knee back into the chest
15 Right Leg Front to Reverse Lunge
20 MB Jump Taps
20 Left Low Lunge
holding a weight in your left hand (or no weight to modify) lunge back with the right leg and lower until you bring the weight all the way to the floor, place it down staying low in your lunge, then immediately pick it back up, push off your left heel and stand feet together
20 Right Low Lunge
20 MB Jump Taps
20 Left Lunge and Rotate
step the right leg back and lunge holding a weight in both hands in front of your chest, once you are in a low lunge (left knee not past that toe!) twist to the left, push off the left heel and stand, repeat
20 Right Lunge and Rotate
20 MB Jump Taps
20 Left Side Lunge
with 2 hands hold a weight in front of your chest, step the left leg to the side and bend the knee, send your hips way back so all of your weight is in your left butt, do not let knee go past toe, right leg should stay straight, twist the weight slightly to the left, then forcefully push off with your left leg back to start
20 Alternating Side Jump Lunges (no weight) do the above but alternate sides and add a jump if you want the challenge-see video
20 Right Side Lunges
20 Alternating Side Jump Lunges
20 MB Jump Taps
20 Alternating Single Leg Squats
you may hold onto a chair with this one, squat as low as you can on one leg as you hold the other out in front of you, alternate
20 MB Jump Taps
20 MB Bridges Right
lay on your back (yay! lay down!) bend your right knee and place the MB (or box, book, etc) under your foot, keep the left leg straight, push into the ball with your right leg and lift the hips off the floor, at the same time raise your left leg straight up, lower and repeat
20 MB Bridges Left
(repeat these bridges again-20 right, 20 left)
20 MB Jump Taps
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