Workout Wednesday ~Core & Lower Body Training

This week's workout is a core and lower body focused training session that requires you to push yourself for short intervals with little to no recovery. Remember to modify as needed and substitute exercises as needed. Have fun with this workout and get your sweat on!

Warm up:

              Jump rope

              Squat hops

              Buttkicks

              Squat

Set 1: Tabata set of each grouping (8 rounds of 20s on/10s off)

          1a. Mt Climbers

          1b. Lunge Jumps

           2a. Pike w/ gliders

           2b.Skater Jumps

           3a. Front & reverse lunge same leg (RT)

           3b. Front & reverse lunge same leg  (LT)

           4a. Bridge with one-arm reach

           4b. Plank Rows w/dumbbells or not

30 seconds of burpees

Set 2:   2 rounds of 1 minute intervals

            Squat chest push w/ MB

            Lunge and twist w/ MB (alt legs)

Set 3: 3 rounds of 30s intervals

Push (reverse crunch)

Bicycle

Russian twist w/ MB

Butterfly crunch

Set 4: 3 rounds of 30s intervals

Leg lifts

Shins Parallel

Knees in & out (extend legs out)

Flutterkick

10 (8-count) push ups

10 Shoulder push ups

10 Forward push ups

  Cool Down and Stretch :)

Get Fit For It,

D & K

photos from:
http://www.yogajournal.com/poses/2463
http://site.rockbottomgolf.com/scratch-the-cavemans-blog/2012/03/26/the-cavemans-essential-exercises-6-flutter-kicks/
http://www.google.com/imgres?hl=en&biw=1257&bih=624&tbm=isch&tbnid=-SOfUVv1GKEkJM:&imgrefurl=http://vimeo.com/59532225&docid=wpiDBTwwjf7xUM&imgurl=http://b.vimeocdn.com/ts/413/780/413780139_640.jpg&w=640&h=360&ei=maWTUbqSB6_-4AOSz4CAAw&zoom=1&iact=rc&dur=109&page=2&tbnh=124&tbnw=239&start=18&ndsp=23&ved=1t:429,r:26,s:0,i:166&tx=95&ty=52