BUTTCAMP WORKOUT

Posted: May 29, 2011 by Bonnie Pfiester in Boot Camp, Glutes, Lower Body, Workout
Tags: , , , , ,


WARM-UP:

25 ButtKicks (jog in place, heels kick butt)
25 Jax
25 Jump Shots (photo left – squat down, touch heel & jump like you’re shooting a basket)
25 High Marches (really lifting knees high like a marching band)
25 Heismans (leap from side to side with a pause on the landing leg)

 

 

BUTT TRIO
(Watch video, below, for instruction)

20 Skaters
20 Curtsies
20 Plyo Lunge Kicks
(3 Rounds for Time)

PLYO SQUAT JUMPS
Instructions: While holding a medicine ball or a 1-gallon jug in front of you, squat down deep, jump up and forward (can jump up on a step for added challenge) into another deep squat and jump back. Repeat 10 times (forward and back is ONE)

Plyo Squat Jumps
25 Butt Kicks for rest

(Repeat 3 times – not for time)

LOWERBODY CIRCUIT (3 ROUNDS)
20 OVERHEAD WALKING LUNG (holding 20LBS straight overhead while lunging)        
30 3-POSITION SQUAT
 1) 10 Plea (Wide stance) squat
2) 10 Squat (feet shoulder width apart)
3) 10 Sissy Squat (Feet close together)
15 PRONE HAMSTRING CURLS (with bands or machine) or do Geronimos as option (video on ROCK BOTTOM page) 
15 STRAIGHT LEG DEAD LIFT (BARBELL, can use 2 1-gallon containers in replace of dumbbells if you have no equipment)

Many of the photos used are actual photos of our BCx Boot Camps at www.MaxFitnessClub.com

Do BCx Boot Camp online at www.FitStudio.com – join the community today!



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    万が一いい人が声かけてくれたりなんてしたらいいななんて、 もうそれすら嫌なら、工場のラインで黙々と働いて、定時に帰って趣味に人生費やすとか。 結婚メッセージ友達 カード

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