9th workout of the year, 1/23/2012.

Music: The Radio.  T-shirt: Raleigh, NC.

No circuit training today.Nope…all body weight stuff…and mainly legs.

Time to crank up the creative mind and come up with a great workout!!

This is really a killer thigh and butt workout. 

And the great thing is, you can do it anywhere.

Even at home!

First: Agility Ladder Drills

To get a little warmed up we resorted to the ladders again.

Not a bad thing, not a great thing…just a thing!

Second: Squat and Lunge Variations

Wide Squats 20

Regular Squats 20

Feet Together Squats 20

Long Lunges 10 Each Side

Short Lunges 10 Each Side

Squat Jumps 20

Cross Over Lunges 10 Each Side

Twist Touch Floor Squats 10 Each Side

Knuckle Drag Squats 20

Lunge Squat Jump 10 Each Side

Third: Walking Lunge Variations

Long Lunges 2 x 25 Yards

Short Lunges 2 x 25 Yards

Long Lunge, Lean Back, Twist 2 x 25 Yards

Long Lunge Front Floor Touch 2 x 25 Yards

Long Lunge Floor Touch Inside 2 x 25 Yards

Long Lunge Floor Touch Outside 2 x 25 Yards

Backwards Long Lunge 2 x 25 Yards

Knees to Floor Lunge 2 x 25 Yards

Fourth: Core/Abs

  • Upper ¼ Crunch 10
  • ½ Sit Ups 10
  • ¾ Sit Ups 10
  • Full Sit Ups 10
  • Full Sit Ups 10
  • ¾ Sit Ups 10
  • ½ Sit Ups 10
  • Upper ¼ Crunch 10
  • Low Leg Raises 25
  • Top 1/3 Leg Raises 25
  • Middle 1/3 Leg Raises 25
  • Full Leg Raises 25

Video:

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