Lower Body Burn – 7/6

Hi guys! Happy Friday! Did this workout this morning, and sweated it out. HARD HARD HARD. Would love to see you guys do this one together tonight in my absence at 5 pm.

It’s a variation of the Balance workout we did back in April. All core and legs. And yes, it’s hard. You can totally do it. No weights except for leg lifts. Go get ’em!!!

EQUIPMENT NEEDED:

  • 3 plastic cups
  • exercise mat
  • medicine ball, exercise ball, free weights or something you can squeeze that weights more than 2 pounds 🙂
  • Interval timer (or watch or clock will work!)
  • water/towel

This is a 20/10 Tabata workout (20 seconds on at 100% of your max capacity, 10 seconds break). 4 exercises but 5 rounds total (I’ll explain below). 4 minutes STRAIGHT of each exercise (8 tabata rounds of EACH!) then we’ll move to the next exercise for 4 minutes etc. The ENTIRE workout is 24 minutes. Yes, a little longer than you’re used to. But 24 minutes… you can MAKE time to do this. We are counting REPS today as the time is already set. Here we go:

EXERCISES:
Alternating Leg Balance (8 full rounds on one leg, then 8 full rounds on the other. Killer)
Donkey Hops (over mat)
Weighted Leg Lifts
Triple Squat / Leg Lift

Descriptions:
Alternating Leg Balance – Most of you know this exercise by now. The difference today is that you’re doing 8 FULL rounds on each leg. 8 on your right leg. Then 8 on your left leg. Which means we’re doing 5 full rounds of exercises instead of 4 (last time we split this one up and did 4 on each leg).

If you are not familiar with this exercise, here’s the breakdown: you will be balancing on ONE FOOT for this entire exercise. This is a lot easier to demonstrate than to describe so patience is required to read the below… To prepare: Get 3 plastic cups. Place them on the floor upside down as if they were a clock. Put one at 12, one at 3 and one at 9 o’clock with about 2 feet between them. They’ll make a triangle. Stand on your right foot with your foot at 6 o’clock. Cups will be on front of u on the floor. Starting position: Lift your left knee toward your chest, then bend at the waist and reach your left hand to touch the top of the cup at 3 o’clock. Your left leg will stretch out behind u for balance as you reach for the cup. Tap the cup, then stand back up, raising your left knee back up in front of you. That’s one rep. Next tap 12 o’clock and stand back up. Lastly tap 9 o’clock and back up. Then start over tapping 3 o’clock. You’ll repeat – 3, 12, 9 for 20 seconds. Count how many cups you tap. Repeat this 3 more Tabata rounds (total of 2 minutes) with your right leg on the floor and your left hand doing the tapping 3, 13, 9.

After 8 FULL rounds (4 full minutes) switch so left foot is on the ground and change direction – now you are tapping the cups in order from 9 o’clock to 12 o’clock to 3 o’clock with your right hand tapping. 9, 12, 3 for 20 seconds. Repeat Tabata style (20 seconds on, 10 seconds rest) for a total of 8 more rounds / 4 more minutes. COUNT YOUR REPS EACH ROUND!  Move on IMMEDIATELY (after your last round of 10 seconds of rest) to exercise 2, Donkey Hops.

Donkey Hops – Yep. You know it.  Put your mat on the floor. Hands go palms down at the top of the mat (on the mat). Both feet are on the FLOOR to the left of the mat. When the timer starts, jump/hop with feet TOGETHER over the mat landing on the right side of the mat. Hop back over to the left. Repeat. Each time you jump is ONE rep. Count every rep. Repeat a total of 8 rounds of 20 on (as FAST as u can) and 10 seconds rest. Total 4 minutes. Remember to try to “donkey kick” which means to kick those heels near your butt. This is the challenge – as you get more tired this will feel impossible. Don’t quit. Take a second to gather yourself then go after it!! After 8 rounds, move onto exercise 3.

Weighted Leg Lifts– Don’t be fooled. Your legs (quads especially) will be on fire and these are not easy but they are exactly as they sound. Lay on your mat, head raised, weight between your ankles. Left straight legs up to the ceiling then lower to floor. That’s one rep. Side note from me – Try to grab a soft weight like the soft medicine balls  or even a big exercise ball – I used a regular 6 lb. medicine ball the first time I did this workout and my legs were shaking so bad I couldn’t hold the weight very well and I dropped it several times. Doesn’t feel good landing on your chest or face 😉

Repeat Tabata style (20 seconds on, 10 second rest) for 4 minutes. Count your reps for each of the 8 rounds. Then move onto last exercise.

Triple Squat / Leg Lift– Yes, your legs are already on fire. I know. Mine were too. Get in a deep squat position. Pulse 3 times (pulse = raise up about 1-2 inches from your start position). The MOST IMPORTANT thing: your butt must move those 1 or 2 inches. Not your chest. Move your butt. This is the hard part. Pulse 3 times. Then keeping your head and body low, lift your right leg out to the side, parallel to the floor, keeping it straight the entire lift. This is NOT a kick. It’s a lift. That’s 1 rep. Now pulse again three times, and lift your left leg. Repeat alternating sides for 8 full rounds… 20 seconds on, 10 seconds rest.

ALMOST DONE! It’s time to burn out those ABS!!

ABSRound the ClockIn & Outs:Ok, so listen. This is the hardest part of this workout. You HAVE to push yourself. Even if you only get 1 or 2 full reps in. DO. NOT. QUIT. This is it.

Start on a mat in a plank position on your hands and feet. When that glorious bell dings (ha!), jump BOTH feet to the right side of your body to the 3 o’clock position. Immediately jump them back to a plank. Then jump both feet to the left in a 9 o’clock position. Then back to plank. Then jump them both into your chest, trying to get your feet as close to your hands as possible. THIS IS IMPORTANT: on this jump, you must get your butt down near your feet so you are nearly in a ball. Then IMMEDIATELY jump back out to a plank. This is ONE rep.  Right. Back. Left. Back. Center. Back. One rep. Do as MANY as you can in 20 seconds. Then 10 seconds rest. Repeat. YES. 8 times. We’re gonna make it BURN today! 8 rounds.

NOW you’re done! GREAT workout!!!

This workout is a great challenge. Don’t quit or skip it because it seems hard. Yes, it’s longer than some of the others. 24 minutes, however, is TINY compared to how AWESOME you will feel when you are done.

Keep track of your reps and post them. Tonight will be the second time I’m doing this workout. I’ll post my times below!

24 minutes, team. YES. YOU. CAN. GO GET ‘EM!!!!!!!

About Robes

I am a child of God, a wife, a mother to Isaiah and Hitch, a stepmom to Alexis, a sister and a friend. I get to give back to others every day for my "job". In my spare time, I also happen to teach a bunch of crazy classes at Ponte Vedra Fitness, and this blog was mostly set up for my Gym Crazies who are not facebook but still wanted access to all my workouts! So... let's have "fun". :)
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One Response to Lower Body Burn – 7/6

  1. Robes says:

    My Reps:
    Toe Touch Balance Right: 10/13/13/12/12/12/11/12
    Toe Touch Balance Left: 13/13/12/13/13/12/13/13
    Donkey Kicks: 29/30/23/19/18/17/16/19
    Weighted Leg Lifts (3 lbs): 10/10/10/10/9/9/9/10
    Triple Squat/Leg Lifts: 6/7/7/7/7/7/7/7
    Round the World In & Outs: 5/4.5/3/5/4/5/4/6
    Man, what a workout! Go team!

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