WARNING, YOU WILL BE SORE

 I was recently in the mood for a newer lower body and booty workout, and was introduced to a SINGLE LEG WORKOUT.  Pretty much every exercise you do is sectioned off by leg....
Before I type up this workout I must give you warning; You WILL be sore, especially if you do challenging weight.

Here it goes....(BTW, SL stands for Single Leg)

Rotation 1:
SL Bear squats 3x12 each leg
Weighted SL burpees 3x10 each leg

After rotation 1 is done, sprint a quarter of a mile as fast as you can (try to keep it under 2 min)

Rotation 2:
SL side leg press 3x10 each leg (go pretty heavy)
SL around the world weighted lunges (Forward lunge, side lunge, angled lunge, reverse lunge...repeat this for 20 reps, then switch legs.  You will end up doing 4 sets total, 2 around the worlds each leg)

After rotation 2, Bear crawl on treadmill, 15% incline at about 3.2 speed for 1 minute.

Rotation 3:
SL weighted donkey kicks 2x15 each leg
HEAVY barbell walking lunges 3x20 paces (Good to have a partner so they can help you get the bar on and off of your back)

After rotation 3, mountain climb on treadmill, make sure it's NOT on.  Put hands on the ground, feet on treadmill in mountain climbing position.  Your weight and push with your legs will move the treadmill.  Go for one minute. 

Rotation 4:
SL dumbbell RDL's 3x12 each leg
Body weight SL squats on a box or bench (Good core balance work also) 3x15 each leg

After rotation 4, sprint a quarter of a mile again, keeping under 2 minutes

Stretch and cool down

Point of this workout is to really section off the glutes and make them work even harder, hence the single legs.  If you use a good amount of weight and push yourselves, you will be sore, but a GOOD sore!!!:)

TOTAL BODY PHENOM

Good to be back blogging!!  This summer took me by surprise with vacation, kids' camps, swim lessons, doctor appts (more than I would like), and my youngest getting over hand, foot, mouth disease (wouldn't wish that on ANYONE).

But I'm back and looking forward to blogging some workouts I've been doing lately!!

I was going back and forth about which to post first:  A single leg booty workout or a total body workout.  I think we'll hit total body today and leave the single leg booty for tomorrow's post (You WILL be sore, in such a good way:)).

TOTAL BODY:

Start with a 5 minute warm up.

Rotation 1:
Plank bicep curls 3x20
ladder crawls 3 times (down and back is 1)
Box jumps 10-12 reps, 3 times

Plank bicep curls:
Start in a plank position on your hands with a dumbbell in each hand (grab a challenging weight).  Curl one side at a time, keeping your core tight.  Do 10 reps EACH arm

Ladder crawls:
lay out an agility ladder.  Start in plank position walking hands in and out of each square all the way down the ladder and back.

Box Jumps:
I LOVE box jumps.  You can do a lower box with more reps, or a higher box with less reps.  You will get more out of a higher box, much more challenging.

Rotation 2:
Over head squat swings 3x15
lateral shoulder raise with resistance 3x15 each arm
Weighted jumping jacks 3x30 reps  (do these as fast as you can)

Overhead squat swings:
Grab either a kettle bell or a free motion machine (I like free motion).  Put the setting to the very bottom on the free motion with a handle attached.  Pick up handle, start in squat position and as you stand up in a fast motion swing the handle right above your head.  Set at a moderate weight and go quickly to get heart rate up.

Lateral shoulder raises:
Use either free motion resistance machine or free weight.  Just stand with handle or weight at your side and raise slowly to shoulder height or a little above, lower and repeat.  Switch sides

Weighted jumping jacks:
Grab some dumbbells (I normally use 7.5 or 8), and do jumping jacks with weights in your hands pressing them above your head.  Go hard and fast for 30 reps.

Rotation 3:
Killer 21 bicep curls 3x21
Shoulder press burpees 3x10 (Heavy weight)
Weighted mountain climbers 3x20 each leg

Killer 21 bicep curls:
Grab a barbell.  Make sure to grab a challenging weight.  Do 7 reps half extension upper curls, 7 reps, half extension lower curls, and 7 full extension curls.

Shoulder press burpees:
Grab HEAVY weight.  Do a regular burpee (jumping in/out).  When you stand up, don't jump but do a shoulder press with the weights instead.  Weights stay with you the whole time.

Weighted mountain climbers:
Grab 2 purple discs and 2 10lb plates.  If you don't have discs you can do 2 small towels on a smooth surface. Place a 10lb weight on each disc or towel.  Put toes in each hole of the plate.  Do mountain climbers sliding each leg back and forth.  Do 20-25 each leg.  Your quads will feel this pretty quickly.

Rotation 4:
Calf raises 3x30
Renegade rows 3x10 each arm

Calf raises:
Grab 25 lb plate.  Hold and do calf raises.

Renegade rows:
Get in plank position.  Grab dumbbells (moderate weight).  In plank position row one weight back at a time, doing 10-12 each side.

End with 30 min. moderate cardio.

Hope you all enjoy this workout as much as I did (or at least AFTER the fact;)).

Will be posting some booty moves tomorrow!!

SNACK OF THE DAY:  1 TBSP Peanut butter, handful almonds, 1 lowfat string cheese:).