First of all I want to apologize for the minimal amount of posts I've been writing.
My fellow trainer and I are revamping our fitness, rehab, and nutrition program at our gym. Lots of work and computer time in the office... I would rather be with all my wonderful clients! BUT... the program design is like none you have ever seen before and it is going to ROCK!!!
We can't wait to really implement our hard work, please pray for success and support.
Back to it! I found this awesome work out online the other day and decided to try it yesterday after my StairMaster climb:-) This, ladies and gentlemen is an awesome, hard, and quick work out. My booty is sore today!
Here is the link to the video:
Here is the sequence written down and the set/reps I did:
Single Leg Hip Thrust: 10 per leg
Bulgarian Squat: 10 per leg
Reaching Lunge: 10 per leg alternating
Split Squat: 10 per leg = 20 total
Band Rotation: 20 per side
Pull Throughs: 20
Fast Hands: 10 per hand = 20 total
Repeat 2-3 times -- I ran out of time so I only did two rounds, next time I'm doing 3 or 4:-)
Here is a snap shot of my Heart Rate and summary of calories burned etc. during the whole work out. The first long high spike was 20 minutes on the StairMaster. The two high spikes in a row are the two sets of the above work out. Isn't that awesome! I love my VivoFit... which will be in a post very soon, so stay tuned. I forgot to take my heart rate monitor off after I left the gym, that's why it's so long for such a long period of time afterwards.
I hope you try to work out on your own! The best thing about it, you don't need to be in a gym at all. Only piece of equipment needed is a band, but you can always improvise and change the core exercise to something like Russian Twists to work your obliques.
Live a Fit, Fabulous, and Healthy life:-)
