Perform each move 45s work 15s rest
Circuit 1: Cardio legs
Circuit 2: Cardio upper/full body
Perform Circuit 1, 60s rest. Perform Circuit 2, 60s rest. Repeat both circuits then move on to Circuit 3.
circuit 3: Cardio Core
Perform Circuit once through
Circuit 1:
side to side shuffle squat
football drill
scissor jump reverse lunge knee drive clap
butt kick punches
switch blade to squat
prone scissor kicks
frog plank to reverse jump
curtsy to skater
Circuit 2:
plank jack to jumping jack
can can kick
single arm burpee
push up to pike
inchworm to plank up
side to side mule kicks
bear row to plank row
plyo wall push up or plyo floor push up
Circuit 3:
rocking bicycle
mountain climb
russian twist
cross jack to alt oblique crunch
vups
oblique thruster
side plank knee drive rt
side plank knee drive lft
Personal trainer Rush Kemp will help you fire up those glutes and abs with this 45 minute challenging workout!
Butts & Guts
Part A: 4 rounds (complete each move one right after the next, rest and repeat)
-DB Single Leg Glute Bridge x 15
-DB Single Leg Glute Bridge ISO Hold x 20 sec.
-DB Ba...
Frog pulse and reach
dips alt leg lift
plank knee in kick out
Side leg lunge long body oblique crunch
spiderman push up
cross toe touch
chair pose lateral squat
superman lat pulls
core crusher
long low lunge knee tap
single leg shoulder stand push up
v sit leg extension
air squats with reach
...
Two times through
20 Plank shoulder tap
15 leg lift pulse up
10 Star burpee
Tabata: Low plank/high plank/burpee
Two times through
20 PLank drag
15 weighted sit up
10 row with shoulder press
Tabata: same
Two times through
20 plank hip drop
15 weighted sit up
10 mtn climber burpee
Tabata: S...
