Last weekend's workouts were INTENSE and a ton of FUN! Full IG Live videos linked below!
4.11 LOWER BODY BURNOUT:
Saturday's IG LIVE was INTENSE. Who knew you could completely burn out your legs without any weights at all?!
45 MINUTE LOWER BODY BURNOUT
You need:
A mat
Something to step up on
A towel
Water
4:00 Warm Up
High Knees
Skips
Side to side taps
Prisoner Squat-Twist
Plank-Downward Dog
CIRCUIT 1:
0:50 on / 0:10 rest
-R Side Lunge-Knee Drive
-L Side Lunge-Knee Drive
-R Side step up
-L Side step up
-Soccer Taps
REPEAT X2
BURNOUT 1:
0:30 on / 0:15 rest
-R Donkey Kick - Side to side
-L Donkey Kick - Side to side
-Bridge- Alt march
-Squat Jumps-around the world
-Plank-walk to squat
CIRCUIT 2:
0:50 on / 0:10 rest
-L deadlift-Curtsy Lunge
-R deadlift-Curtsy Lunge
-Alternating Step Ups
-Step Up Pops
REPEAT X2
BURNOUT 2:
0:30 on / 0:15 rest
-R Fire hydrant
-L Fire hydrant
-Squat Pulse-Knee Drive
-2 Tuck Jumps - 2 Lunge Jumps
-Plank-leg lift
CIRCUIT 3:
0:50 on / 0:10 rest
-Alternating Forward-Back lunge
-Squat-Reverse Lunge
-R reverse lunge-step up
-L reverse lunge-step up
REPEAT X2
BURNOUT 3:
0:30 on/ 0:15 rest
-Bird dog
-Plie Squat Pulse- Calf raise
-Wide-Narrow Squat Jumps
-Ski Jumps
FINISHER:
0:30 each / no breaks
-Crunches
-Mountain Climbers
-High Knees
-Bicycles
-Plank-jump into hover
-Criss-Cross-Tuck
-Leg lift-toe touch
-R Side Plank-Hip Lift
-L Side Plank-Hip Lift
-Squat-Lunge Jumps
AND DONE! This one is a killer but you can do ANYTHING you put your mind to. Xo
4.12 TOTAL BODY REPLACEMENT LADDER:
This was a fun workout in a little different format. I would try to explain it… but it gets confusing in words and makes more sense when you try it out. It’s like a “replacement” ladder - you replace exercises in a circuit with new exercises in a different circuit. It’s fun and a MAJOR calorie torcher.
45 MINUTE TOTAL BODY REPLACEMENT LADDER WORKOUT
3:00 Warm Up
Jumping Jacks
High Knees
Butt Kicks
Side to side lunges
Side bends
Push Up-Downward Dog
Downward Dog-stretch
CIRCUIT 1:
0:30 on / 0:15 rest
1. Walking push up
2. V Up - Tricep Push
3. 2 Swimmers- Superman
4. Monkey Push Up-Push Up
COMPLETE 1X THROUGH
REPLACEMENT:
Replace exercise 1 from above with exercise 1 from below. Then complete exercises 2-4 above.
1. Narrow Squat Pulse-Knee Drive
Replace exercise 1 + 2 from above with exercise 1 + 2 here. Then complete exercises 3-4 above.
2. Curtsy Lunge-Front Kick
Replace exercise 1+2+3 from above with exercise 1+2+3 here. Then complete exercise 4 above.
3. Deadlift-Squat
Replace exercise 1+2+3+4 with all 4 of these exercises!
4. Squat-Squat Jump
CIRCUIT 2:
0:30 on / 0:15 rest
1. Plank-Row Hover-Row
2. Y-T-W
3. Forearm Plank-Pike Walk
4. Chest Fly-leg lift
REPLACEMENT:
Replace exercise 1 from above with exercise 1 from below. Then complete exercises 2-4 above.
1. 2 Reverse Lunge Pulses-Lunge Jumps
Replace exercise 1 + 2 from above with exercise 1 + 2 here. Then complete exercises 3-4 above.
2. Wall Sit-arms up and down
Replace exercise 1+2+3 from above with exercise 1+2+3 here. Then complete exercise 4 above.
3. Narrow Squat Pulse-alt Side Lunge
Replace exercise 1+2+3+4 with all 4 of these exercises!
4. Plie-Cross Body Punch
REPEAT CIRCUIT 1 + CIRCUIT 2 1X THROUGH
FINISHER CARDIO + CORE:
0:40 on / 0:20 rest
-Hover-kick through
-Side plank-arm reach pulldown (0:20 each side)
-4 Mountain Climbers-2 forward reaches
-Reverse Crunch
-Burpee-Jack-Punch
-C sit leg lift alt-together
-Push Up Jacks
HAVE FUN WITH THIS ONE! Xo