Thursday, 5 December 2013

Wednesday Lunchtime Boot Camp December 4

This was our second last session before breaking for Christmas and we were happy to be indoors yesterday with the chilling temperatures outside!!

This workout was originally posted in October www.kelliesfityourlife.blogspot.ca/2013/10/kick-butt-legs-and-core.html and with a few changes, we did it again this week!

Kick Butt Legs and Core

Warm-Up
30 seconds of each exercise
- walking jacks
- marching in place
- walking knee raises
- walking butt kicks
- squats
- jumping jacks
- running on the spot
- high knees
- butt kicks
- jump squats

1 minute water break

Kick Butt Legs
- 60 seconds full squats
- 30 seconds low squat pulse
- 60 seconds around the world lunges (each leg)
- 30 seconds mountain climbers

Kick Butt
- army crawl (up to 10 and back down)
- kneeling glute series - 10 of each 
       -- butt blasters 
       -- fire hydrants 
       -- straight leg pulse 
- repeat other leg
- army crawl (up to 10 and back down)

1 minute water break


Kick Butt Legs - round 2 
- 60 seconds full squats
- 30 seconds low squat pulse
- 60 seconds around the world lunges (each leg)
- 30 seconds mountain climbers 


Kick Butt Core
- 15 side laying hip abductions (think Jane Fonda!)
- 5 slow side laying hip circles
repeat other leg


Extra Kick of Core
- 10 supine double leg drops
- 20 slow bicycles
Enjoy!!

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