This is the workout from 7/14/2010.

You’ll notice that this is getting written later than usual. Why?

My butt hurts. Oh not as bad as yesterday or the day before. At least I can sit now, get out of a chair and climb the stairs to my “writing studio”.

More information than necessary? Not at all.

If you want to get a great leg and butt workout this is the one! You’ll love it and hate it at the same time…for days!

Music: Black Sabbath. Specifically “Reunion” a 2 disc live set from 1998. T-Shirt: Some random MMA shirt.

Warm Up: Yeah we actually did one today. Went back to doing some inchworms with push-ups. 25 yards of inchworms with 5 push ups at each stop. Then 25 yards of long lunges.

Next: Push up position and furniture slides. We pulled with our arms for 25 yards then backwards for 25 yards. A bit harder than it looks although going backwards was the easier of the two.

Next: Something new. More of a mobility kind of exercise.

  1. Table Rocking 15 to each side
  2. Table Rocking to Stand 5 on each side
  3. Sliding tables 15

You’ll have to check out the video below for a better idea of what I’m talking about.

Next: Single Leg Squat 50 on each leg.

Next: Long Lunge in place 50 on each leg.

Next: Short Lunge in place 50 on each leg.

Next: Squats. Actually squatting to a chair, lifting the feet off the ground then standing up. Just adds a bit more to the exercise. Using the chair makes sure everyone gets to the same level. 100 reps.

Next: Prisoner Squats – Knee to Elbow. Hands are behind your head. Squat down, parallel to the ground. Coming up you bring your right knee to your right elbow then repeat to the other side. 25 reps to each side.

Core/Abs: We used a weight plate for all of these. 25 to 45 pounds.

  1. Sit up, tap the plate to each side and then behind the head. 15 reps.
  2. Leg raises with plate in your hands and arm extended. 15 reps.
  3. Side Crunch with plate. 15 reps to each side.
  4. Crunches with plate up the middle. 15 reps.
  5. Plate overhead Seated Leg Raises. 15 reps.
  6. Lemon Squeezers with plate overhead. 15 reps.



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