Y.F.C's Butt Kicking Workout
Try This:
1) Small Squat Jump (2x's)...then,
Large Squat Jump, bring your knees to your chest in air (1x)...then,
Get into push up position-perform 2 standard push ups-on 3rd explode up and get back into squat position and repeat.-Chest, Quads, Lower Back, Glutes, Shoulders, Core
2) Standing Bicep Curl w/ dumb bells or bands (12-20x)-Biceps
3) Overhead Tricep extension (12-20x)-Triceps
4) Standard Push up to Frog Pushup-perform a standard pushup then bring feet up to your elbows and perform a Frog Pushup (5x-5x)-Chest, Traps, Shoulders, Core
5) Superman with wings (5-10 sec holds)-On your stomach, lift both feet and hands off the ground. Start with hands forward and then move hands to your sides.....like wings-Lower Back, Core, Glutes, Hamstrings, Shoulders, Rear Deltoids
6) Hammer Curl w/ dumb bell or bands (12-20x) Biceps
7) Standing Tricep Extension (12-20x) Triceps
8) Forearm Plank to Straight arm Plank (5 secs)...then,
Straight arm plank into 2 push ups, on 3rd push up explode into squat position..then,
Jump straight up as high as possible. Core, Shoulders, Chest, Quads, Hamstrings,
Have a workout of your own? Email it to us and we'll post it for all to try.