Spring is getting closer, and judging by the long line of (mostly) ladies waiting to get into my Thursday night Butts and Guts class at Sweat Therapy Fitness here in Tallahassee, we are all very aware that swimsuit season approacheth.
Soon, there will be no more hiding under extra layers. Just shorts and thin-fabric pants. And occasions that call for swimsuits. In public. For all the world to see. Yikes.
With that in mind, today I am sharing one of the workouts from Butts and Guts - a 45-minute class that is exactly as it sounds. We work the hamstrings, quads, thighs and glutes for about 25, 30 minutes and then turn our energy to the "guts," aka six-packs-in-the-making.
This can easily be done in a home workout space or in a corner of your gym, and nix the Bosu if you want. Either way, the high repetitions and muscle targeting will make their mark. A few students have still felt this one on Sunday, three days later.
But hey, it's worth it. Great Badasses are built, people, with hard work. So go ahead: Work. It.
Butts and Guts
Warm-Up: 25 jumping jacks, mountain climbers for 30 seconds, high knees running in place fo 30 seconds
10-10 Squats: Do 10 deep squats, with feet hip width apart and toes pointed straight ahead. After 10 squats, hold it down at the bottom for 10 seconds. Do 10 more deep squats and hold again for 10 seconds. Repeat the pattern for a total of 50 squats and 50 seconds of holding.
Bosu squats: Stand on top of the Bosu, flat side down, with feet about hip width apart and gather your balance. Keep the chest up, lower down into a deep squat and come back up slowly. Do 50 reps
Weighted one-legged Bosu squats: With a dumbbell of 5 to 10 lbs in each hand, place the left foot on top of the Bosu and the right foot on the floor - about 6 inches from the Bosu. Withe the dumbbells on your quads, squat low and come straight up, feeling the squeeze in your left leg and glutes. Do 30 reps on that side, then switch sides and do 30 reps.
Weighted two-legged squats: Stand on top of a Bosu (or do these on the floor), with dumbbells of 5 to 10 lbs in each hand. Slowly squat down, keeping the chest up, and squeeze the glutes as you come back up. Do 50 reps.
Cardio Interval
- Jumping jacks, 30 seconds
- Running in place, high knees, 30 seconds
- 15 burpees
- Shuffles from side to side (while in a low squat), 30 seconds
- 15 burpees
- Mountain climbers, 30 seconds
Hamstring curls, with a resistance ball: Lay down on a mat, chest side up. Put your feet up on the ball, positioning it so that your calves are on top of the ball and your toes are flexed with toes pointed up to the ceiling. Now lift your hips and keep them raised as you user your hamstrings to roll the ball in toward your Badass. With control, and with hips raised, roll it back out. That's one rep. Do 30 reps.
Glute lifts, back: Start with both feet facing a wall or bench for balance. Lift the left leg up to about 45 degrees and point the toes back. Starting and ending at that 45-degree angle, lift the left leg higher, squeezing the glute at the top and lowering the leg back down. Do 30 reps and switch legs.
Glute/outer thigh lifts, side: Stand with feet hip width apart. Plant the right foot on the floor and lif the left leg out to the side at 45 degrees. From there, lift higher, squeezing the outer thigh and glute before slowly lowering back down to 45 degrees. Do 25 reps on this side, then switch and do the same with the right side.
Wall Sit: Just what it says. Sit up against the wall, legs at 90 degrees like you're sitting in a chair, and hold it for one minute. Yes. 60 seconds. Breathe and push through. I hear childbirth is far worse ;)
Cardio Interval
- Jumping jacks, 30 seconds
- Running in place, high knees, 30 seconds
- 15 burpees
- Shuffles from side to side (while in a low squat), 30 seconds
- 15 burpees
- Mountain climbers, 30 seconds
Regular Crunches: Place both feet on the floor, up near your butt. Tilt the pelvis up slightly to take out the space between your back and the floor. With head in hands and elbows all the way back, find a spot on the ceiling and slowly crunch up, then back, keeping shoulders off the floor. 50 reps.
Raised-Knee Crunches: From the regular crunch position, raise your feet and position the legs so they're at a 90-degree angle. (pictured below) Keep crunching as you were before, gaze up at the ceiling. Note: You don't want to be curling up and rounding the back, you want to be crunching up with tiny squeezes. Do 50 reps.
Crunches with extended legs: From the 90-degree crunch position, extend the right leg out so that it is out about 45 degrees and keep crunching. (Pictured below left) Do 25 crunches, then switch legs so that the left leg is extended.
Seated Ab Crunch: Sit on a bench or the ground, your hands at your side for support. Keeping the feet side by side, extend the legs until you feel your lower abs engage. Pull them back in, and extend out.
Seated Medicine Ball Twists: Holding a medicine ball, sit on a mat and lift your feet a few inches above the floor as you lean back, just to the point where you feel your abs engage. Now twist the medicine ball to the right, tapping the ball on the floor at your right side. Do the same thing on the left, for a total of 10 to 20 on each side.
Plank: Stomach facing the floor, position your forearms on the floor so that your elbows are in line with your shoulders. Pop up onto your toes, pulling in your core and keeping your back straight. Hold the position for one minute, or as long as you can. Repeat for 2 more rounds, one minute each.
STRETCH!
Coming up: A blog break. The Badass CEO is burned out.
