Booty Run

  • Warm up:
    • 4 minute jog/easy run (increase speed each minute end at 70% max speed)
    • then – 3 rounds
      • 10 air squats
      • 10 sit-ups
      • 5 pushups
  • Strength Portion 
    • 5 renegade rows w/ pushup (click HERE)
    • 10 bench dips
    • 10 triceps kickbacks (click HERE)
  • Workout – 4 rounds
    • .25 mile run (progressively increase your speed so that you end at 90% max speed)
    • 20 glute bridges
    • 10 walking lunges (hold dumbbells on each side)
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Alota Tabata

  • Warm up: Repeat the following 4 times (i.e. 4 rounds)
    • 1 minute jog/easy run
    • 15 lunges
    • 10 push ups
  • Strength portion– 4 rounds
    • 10 Stiff leg dumbbell deadlift
    • 5 back squats
      • Keep your weight in your heels and go low enough that your butt drops below your knees
  • HITT Workout –Alota Tabata
    • NOTE:
      • A Tabata = 20 seconds work and 10 seconds rest for 8 rounds (i.e. a total of 4 mins for each tabata)
        • take a minute rest between tabata #1 and tabata #2 etc. etc.
    • Tabata #1 – Pushups 
    • Tabata #2 – Bike
      • (note: the 20 seconds of work should be an all out sprint with medium-high resistance)
    • Tabata #3 –Flutter kicks
    • Tabata #4 –Burpees

moves-month-12-4Stiff leg dumbbell deadlift ^

flutter kicks

Flutter kicks ^

Runnin’ and Squattin’

  • Warm up: Repeat the following 4 times (i.e. 4 rounds)
    • 1 minute jog/easy run
    • 15 lunges
    • 10 push ups
  • Strength portion– 3 rounds
    • 10 dumbell bench press (see images below)
      • (the last to reps should be difficult, so choose weight accordingly )
    • 10 tricep kickbacks (see images below)
  • HITT Workout – Runnin’ and Squattin’
    • 25 air squats (no weight)
    • 5 min run (75% max speed)
    • 25 air squats
    • 4 minute run (80% max speed)
    • 25 air squats
    • 3 minute run (85% max speed)
    • 25 air squats
    • 2 minute run (90% max speed)
    • 25 air squats
    • 1 minute run (95% max speed)

Screen Shot 2016-01-10 at 5.13.12 PMScreen Shot 2016-01-10 at 5.10.13 PM

Legs and HITT

  • Warm up: Repeat the following 4 times (i.e. 4 rounds)
    • 1 minute row
    • 15 air squats
    • 10 light dumbbell strict presses
    • 30 second plank
  • Strength portion– 3 rounds
    • 20 (10 each leg) Single leg squats (one leg elevated on bench, hold on to a dumbbell)
    • 10 dumbbell lunges
    • 20 glute bridges
  • HITT Workout – 4 rounds
    • 10 burpees
    • 10 dumbbell strict press
    • 20 calories on treadmill
    • 20 bicycle crunches

Workout One

  • Warm up: Repeat the following 4 times (i.e. 4 rounds)
    • 1 min jog/run
    • 15 air squats (i.e. no weight)
    • 10 sit ups
    • 5 push ups
  • Strength portion– 3 rounds
    • 10 dumbbell rows each arm
    • 10 bench dips
    • 10 push ups
  • HITT Workout – 5 rounds
    • .20 (1/5 mile) run
      • NOTE: from 0 – .10 you should be running at 80% of your max speed (i.e. a fast run). Then from .10-.20 you should be sprinting all out.
    • 10 squat jumps
    • 20 lunges
      • (right leg = 1, left leg =2 etc. etc.)
    • 30 second wall sit