4-9-2013 Legs, Butt and Cardio

I.  Jump Rope Challenge - 10 minutes jump rope

II.  30 minutes cardio - treadmill interval climbs.  

  • 1 minute walk at incline 3, speed 3
  • 1 minute run at incline 3, speed 6.5-7.5
  • 3 minutes climb at incline 10-12, speed 3.5-4.5
  • Repeat for total of 45 minutes

III.  Legs & Butt

100 Squats

  1. Good old fashion squats x 10
  2. Squat and side kick x 10 each leg
  3. Squat and straight leg lift to side x 10 each leg
  4. Squat and straight leg lift squeezing glute to back x 10 each leg
  5. Jump squat x 10
  6. Plie squat x 10
  7. Knees together squat x 10
  8. Squat and front kick x 10
  9. Sumo squat tiny jumps x 10
  10. One leg squat (hold one leg out front and squat with the other one) x 10 each leg

100 Lunges

  1. Good old fashion lunge behind alternating legs x 10 each leg
  2. Side Lunge x 10 each leg
  3. Step out at an angle front lunge x 10 each leg
  4. Lunge and front kick x 10 each leg
  5. Lunge behind and pulse x 10 each leg
  6. Lunge cross behind and pulse x 10 each leg
  7. Lunge and knee up x 10 each leg
  8. Lunge walk forward x 10 each leg
  9. Lunge pulse with back back leg on step x 10 each leg
  10. Lunge pulse with front leg on step x 10 each leg

All the other stuff

  1. Lay on your belly (superman pose) and hold ball at ankles, squeeze glutes to pulse ball up and down x 10
  2. Donkey kick x 20 each leg
  3. Donkey kick cross over x 20 each leg
  4. Leg circles - Right leg:  small circles x 10, medium circles x 10, large circles x 10, reverse direction and repeat.  
  5. Leg circles - Left leg:  small circles x 10, medium circles x 10, large circles x 10, reverse direction and repeat.  
  6. Lay on back with lower part of calves on ball.  Pull ball with legs so that feet are now on ball.  Ball roll in & out (hamstrings) x 10
  7. Side lying leg lifts and lower heel to heel touch x 10 each leg
  8. Clam legs & kick top leg x 10 each leg
  9. Donkey kick pulses x 20 each leg
  10. Bridge and hold.  Pull through glutes to your tippy toes and pulse x 20

Yowsa!  Feel the burn!

Tell me what you thought of this workout!