My Buns Hurt (Beating Personal Best)

Workout Breakdown

Time: 16min.Workout Type: Intervals and CombosExercises: 4

• SANDBAG LUNGE BACK PRESS UP & SQUAT LEG LIFT40 sets total for time
• ROCKET LAUNCHERS12 rounds - 4minutes of intervals
• KICK UPS20 sets for time
• JUMP LUNGES/MOUNTAIN CLIMBERS10/10 seconds x 12 rounds

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…


New time: 3 minutes and 50 seconds

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 30 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.


New time: 3 minutes and 18 seconds

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 :)