My buns hurt (personal best)

WORKOUT- MY BUNS HURT

• Sandbag Lunge Back Press Up & Squat Leg Lift (25LB sandbag this time)
•  40 sets total for time (20 lb sandbag, old score)
• 3 minutes and 35 seconds
• New score- 4 minutes and 48 seconds
• Rocket Launchers
•  12 rounds - 4minutes of intervals
• Kick Ups 
• 20 sets for time
• 4 minutes and 5 seconds (OLD)
• 3 minutes and 3o seconds (new)
• Jump Lunges/Mountain Climbers 
• 10/10 seconds x 12 rounds

 + 5 minutes of cool down and 20 minutes of interval skipping 

Instructions:

Part 1 – Sandbag Lunge Back Press Up & Squat Leg Lift

Complete 40 sets total alternating sides after each set. My time for this challenge was 4 minutes and 5 seconds.

Starting position. Get into a half squat keeping your back straight.

Lunge back with your right leg and press the Sandbag up above your head.

Return into the half squat.

Lift your left leg up to the side.

This is one set. Complete 40 sets alternating legs. This means that now you should lunge back with your left leg…

Part 2 – Rocket Launchers

Set your Interval Timer for 12 rounds of 5 seconds and 15 seconds intervals.

Jump your feet appart – stay low.

Jump and bring your feet together – stay low.

Jump your feet appart – stay low.

Jump Up.

It’s always 1-2-3 Jump and your goal is to do this as fast as you can during each 15 second interval.

Part 3 – Kick Ups

Complete 20 sets for time. My time was 3 minutes and 38 seconds.

Starting position. Stay low and keep your back straight.

Move your body towards the left side placing your left hand on the ground.

Step over to the left and place both hands on the ground.

Turn over keeping your left hand and left foot on the ground.

Get into the Crab position.

Do 5 kick ups. This means that you will start with one leg up then jump and switch legs. After 5 kick ups reverse the movement and do the turn over to get into the starting position. This is one set and want to complete 20 sets as fast as you  can. Don’t forget to alternate the sides after each set.

Part 4 – Jump Lunges/ Mountain Climbers

Set your Interval Timer for 12 rounds of 10 seconds and 10 seconds intervals. You will be doing Jump Lunges and Mountain Climbers back to back without any break in between. Good Luck! This is a complete burn out.

Jump Lunge

Mountain Climber

If you are interested in burning some extra calories and fat then I can suggest that you skip for another 15 – 20 minutes. I have a playlist of songs that I like to listen to when I skip so if you guys want you can do the same thing. It’s a free style skipping and if you d0n’t have a jump rope, you can still do some high knees or just dance like crazy :)

Bombshell butt workout

• UGI JUMP TWIST AND POPmax.reps
• REVERSE PUSH UPmax.reps
• SIDE LUNGE TWIST (LEFT SIDE)max.reps
• SIDE LUNGE TWIST (RIGHT SIDE)max.reps
• UGI PLANK JACKSmax.reps
• 
  

nstructions:

All exercises are explained in the video tutorial above including easier variations for beginners.

This is a 15 minute long workout that combines 10 minutes of  Interval Training and 5 minutes of exercise challenge.

Part 1

Start by setting up your Interval Timer for 15 rounds of 10 seconds and 30 seconds intervals. You have 30 seconds for each exercise and 10 seconds of rest in between to write down your reps. Your goal is to push yourself really hard and complete as many reps for each exercise as you can. I was using my Fit Ball, Sandbag and Dip Station, however if you don’t have any of this equipment, don’t let that discourage you from trying this workout. You can do all of those exercises with just your own bodyweight or use your creativity to modify some of those exercises. Here are my reps and the circuit of exercises that you have to repeat 3 times in order to complete 10 minutes of Interval Training:

1) Ugi Jump Twist and Pop – 7, 6, 7

2) Reverse Push Up (on Dip Station) – 12, 12, 13

3) Side Lunge Twist (with Sandbag) Left side – 7, 7, 7

4) Side Lunge Twist Right side – 7, 7, 7

5) Ugi Plank Jacks (fit ball) – 23, 24, 23

Part 2

Set your timer to count down 5 minutes for you. You will be doing 6 reps of One Arm Push Up with Ugi  (alternating sides as shown in the video tutorial) and 12 reps of Ugi Jump Lunge – keep going back and forth until the time is up. What counts at the end is the total amount of reps for each exercise.

I completed 8 sets of One Arm Push Ups and 7 sets + 2 reps of Jump Lunges. The next time you do this workout, your goal will be to beat your personal best at least by one rep. Even just one more rep will count as a progress so make sure to keep track of that.

And lets do one Burpee for Erin as always at the end of our workout!

Enjoy your training! :)

Try this at home workout

• SANTANA PLANKmax.
• DIAGONAL PLANK JUMPmax.
• STEP UPS ON LEFT LEG30
• STEP UPS ON RIGHT LEG30
• DUCK UNDERmax.
• SIDE TO SIDE HALF PUSH UPmax.

Get your gear for this workout here:

• INTERVAL TIMERGet your equipment here

Today’s workout takes only about 10 minutes and is divided into 3 parts. The first and the 3rd part of this workout are  4 minutes of interval training and we will do some Step Ups in between. You will need your Gymboss Interval Timer as always, exercise mat, and a chair.

Part 1 - 4 rounds of 10 seconds of rest and 50 seconds of maximum effort = 4 minutes. Do the following exercises in this order twice.

1. Santana Plank: 20 reps, 20 reps

2. Diagonal Plank Jump, 18 reps, 18 reps

Part 2 – 30 Step Ups on each leg (you will need a chair for this exercise). You can follow the reps along with me.
3 minutes and 10 seconds

Part 3 – 4 rounds of 10 seconds of rest and 50 seconds of maximum effort = 4 minutes. Do the following exercises in this order twice.

1. Duck Under: 16 reps, 15 reps

2. Side to Side Half Push Ups: 16 reps, 13 reps

Santana Plank

Diagonal Plank Jump

Step Up

Duck Under

Side to Side Half Push Ups

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