“Bottoms Up” – LOWER BODY

Posted: March 23, 2011 by Bonnie Pfiester in Workout

DM 101
“Bottoms Up”
LOWER EXTREMITY FOCUS
Warm up:

25 Butt-Kix (jog in place where your heels hit your butt)
25 Jax
(repeat 2x)
25 Squats
25 2-Step Heismans
(repeat 2x)
Jump Rope (2 minutes)
Stretch


The Bomb
(3 rounds for time)
Tools: Jump Rope

20 Alternating Forward Lunges
20 Squats
10 Burpees
1-Minute Jump Rope
20 Alternating Step Back Lung
20 Jax
10 Burpees
1-Minute Wall-Sits (sit against the wall with legs at a 90 degree angle)

Record your time at the end of the third round!


Welcome Package
(4 rounds for time)

Tools: floor mat

20 Butt-Kix
20 Ski Squats (Plyometric quat with feet close together, like the squat position when snow skiing)
20 Heisman
20 Jax
20 Bicycle Crunches
Record your time at the end of the third round!

Plank & Simple (3 Rounds)
Tools: floor mat

(Hold all positions 30 seconds with no breaks)
Plank (push up position)
(Left) Side plank
Plank
(Right) Side plank

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