Workout 93 - Bootylicious

The focus of todays workout is the "bootylicious" muscles!  It is really important as you perform squats and lunges to turn on those muscles by putting your weight in the heels and pushing the heel through the floor.  Try it and you'll see what I mean!!!  It's the secret activation button to really help give those muscles a workout!

Remember, if you have knee problems some of these exercises may not feel good. Be cautious and omit those exercises!

Check out our video page for help with these exercises!  Fit4a6Pack YouTube Page

Warm Up - 1 min of the following:
high knee march/jog, butt kicker run, walking lunges w/chest press, standing oblique twists, Inch worms

Round 1:
30 secs Squats (advanced use weight) remember focus on form--weight in the heels
30 secs Step Ups (right leg lead)
30 secs Step Ups (left leg lead)


Rest 30 secs - 1 min


Round 2:
30 secs Lunge Press (left leg forward) focus on the weight in the heel of the front leg
30 secs Lunge Press (right leg forward)
30 secs Speed Skaters

Rest 30 secs - 1 min


Round 3:
30 secs Alternating Side Squats
30 secs Duck walk (you can use a weighted ball or weight instead of pumpkin!  maybe a watermelon?)
30 secs Backward lunges

Rest 30 secs - 1 min
Repeat all 3 rounds one more time for a total of 2 sets!


THEN...
Do as many pushups as you can do without stopping.  I don't mean when you feel tired, I mean when you feel your arms are going to fall off.  Record this number somewhere and try to beat it in the next few weeks!

And if you still haven't had enough...do the Monday ab-focused workout as well.  Here is the link!     6-pack workout

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