Wednesday, March 27, 2013

Butt Lifter and Tri Toner

Wooooohooooo, did I like this workout. Normally I wouldnt pair legs with arms, but I might just have to start doing it more often, because it was a great workout. Since Im getting my wisdom teeth out Friday, I figured I needed to get in as many good workouts before then that I can haha and my bis, back and chest were still sore from earlier workouts this week, so all that was left was triceps and I decided to pair that with my leg workout. I know Im gonna sleep well tonight :)

The workout is simple(ish) every exercise is 20 reps with the exception of the timed exercises. Try and take as little rest between exercises as you can(I tried to stay under 30 sec rest). Well, what are you waiting for?? Get to it!

Legs and Triceps Workout

  • 60 sec burpees-no pushup(PU)
  • 60 sec high knees
  • 60 sec lunge jumps
  • 30 sec burpees with PU
    • make sure when you do the pushups you keep your elbows in close to your body, this targets your triceps
  • 30 sec high knees
  • 30 sec pliĆ© jump squats
    • feet a little wider than normal, toes pointed outward
  • 60 sec jumping jacks
  • 20 Tricep pushups
    •  keep elbows close into your sides, or you can do triangle pushups
  • 20 Runners lunge to warrior 3(right)
    • lunge with front leg and keep back leg straight, you want to lunge low enough to get your hands on the ground next to your feet, then from that position, straighten your front leg while keeping your back leg straight and in line with your trunk, the ending position will look like a big 'T' with your leg and trunk being the top-parallel with the floor, and then squat straight back down into runners lunge)
    • Demonstration(not exactly the exercise but it gives you a visual)
  • 20 Runners lunge to warrior 3(left)
  • 20 Right side plank progression
    • side plank-hip dip-elbow twist to floor-hip abduction
  • 20 Left side plank progression
  • Diagonal burpees-no PU(20 total)
    • jump your legs out to the side instead of straight back
  • 20 Tricep dips
  • 20 Straight Leg Raise
  • Diagonal lunges(10 each leg)
    • when you lunge, touch your hands to the floor to make sure you get a deep lunge
  • Tricep kickbacks(20 each side)
    • if you dont have any weights, use a water bottle, or soup can, etc
  • Quadruped glute kicks(20 each side)
    • on your hands and knees, keeping your knee bent, kick back one leg squeezing your butt muscles
    • Demonstration
  • 20 Tricep pulldowns
    • if youre doing this at home, you can do another set of tricep dips or tricep pushups
  • 60 sec plank
  • 20 Swissball hamstrings
    • lie down on the ground with your calves on the ball, curl the ball towards you keeping your legs and trunk in a straight line
    • you can also do bridges if you dont have a swissball
    • video demonstration(only the first part)
  • 20 Ape squats
    • squat and touch your fists to the ground(ooh ooh aah aah)
  • Sidelying tricep pushup(20 each side)
  • Bicycles(20 each side)
  • 60 sec high knees
  • 60 sec jump squats
  • 60 sec jumping jacks
  • 60 sec burpees with a pushup every other burpee

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