B.Y.O.Booty & Crammin’ Core on their way!
16 minutes is all you need, but as ALWAYS there are several workout options to choose from (if you prefer timed intervals or want to go your own pace). Both the new ones are TOUGH, but no equipment is necessary. They also work REALLY well paired…
start by laying flat on your back, the medicine ball above your head and your legs straight out in front of you. then raise the medicine ball and one leg up to meet in the middle. return to start position. continue this motion alternating between legs as many times as you can for one minute. if you feel the burn through core then you know you’re doing it right.
Motivational fitblr that’s open to any questions :)
WARNING: BRUTAL metabolic meltdown coming through!
This workout will leave you dripping with sweat and you’ll need to dig DEEP to finish all 4 rounds. It’s a SERIOUS challenge: make sure to modify for your level. It’s ALL bodyweight, no equipment required! You can kill this anywhere and with anyone.
I really LOVED this workout, and so did my bootcampers! Give it a try, but be prepared to SWEAT! Take breaks when you need to, and hydrate throughout.
9 exercises. 1000 reps. INTENSE. CRAZY. AMAZING.
How To Do It
So i put on some pounds during the holidays and the result is the picture on the left, taken Dec. 26, 2012. I decided to get back on my grind and the picture on the right was taken today (Jan 11, 2013).
I cannot believe how much change my body went through in THREE weeks. It just proves how beneficial clean eating and exercise are!
There is only a 3 pound weight loss from the picture on the left to the one on the right.
fuji apple, grilled avocado, green bell pepper, and onion sandwich on whole wheat, vegetable tofu noodle broth soup (vegetable broth, zucchini, carrot, nori, whole wheat penne noodles, and soft tofu)
And you thought Booty Murder was hard! Ha!
This is a killer body weight workout that will target your glutes, shoulders and core. Make the moves as challenging as you can (add weights if you like), and don’t sacrifice form for speed. Beginners can use ANY of the modified exercise variations, detailed in the descriptions below or make their own.
Equipment: You’ll need a mat, water and a timer. Dumbbells optional. Read modifications below.
Booty Murder 2.0 - Throw It On The Ground Circuit
8 exercises. 3 rounds for time. 600 reps.
- 40 Squat & Side Lift
- 30 Single Leg Deadlifts
- 20 Drop Squat & Tuck
- 10 Single Leg Pushups
- 40 Back Lunge & Kick
- 30 Side To Side Pike Hops
- 20 Plank Leg Lift & Reptile
- 10 Elevated Hip Bridge
*Core Bonus! 100 Side V-Ups & Kick per side
How To Do It