A
amanda12485
Guest
I typed this up for myself to have on hand and thought others might like to have a copy also. these are little bonus from her rotations she has as add-ons to workouts. they are nice to have!
BONUS BURNS BY CATHE
BONUS BUTT WORKOUT – 32 MIN.
1. ONE MINUTE OF SQUATS WITH CHALLENGING WEIGHT
2. ONE LEGGED FRONT LUNGE (BACK LEG ON HIGH STEP)……2 ALTERNATING SETS OF 15 REPS WITH WEIGHTS
3. PLIE SQUATS FOR 1 MINUTE WITH CHALLENGING WEIGHT
4. LEG PRESS – 2 ALTERNATING SETS OF 15 REPS
5. BARBELL DEADLIFT – 2 SLOW SETS OF 15 REPS
6. WALL SQUAT WITH ONE LEG ELEVATED SLIGHTLY – 1 MINUTE EACH LEG
7. DEEP AND CONTROLLED POWER SCISSORS FOR 30 SECONDS ( OR SUBSTITUTE 1 MINUTE WALKING LUNGES WITH 8LB DUMBELLS)
8. CONCLUDE WITH STABILITY BALL SEGMENT OF PYRAMID LOWER BODY
BUTT BLASTER WORKOUT
1. 5 MINUTE WARM UP
2. JUMP SQUATS FOR 1 MINUTE
3. WALKING LUNGES WITH 8 LB DUMBELLS FOR 3 MINUTES
4. STIFF LEGGED DEADLIFTS WITH BARBELL – 2 SLOW SETS OF 12 REPS
5. DEFENSIVE SQUATS – 2 MINUTES
6. UP AND DOWN STAIRS 20 TIMES OR 1 MINUTE OF PLYO JUMPS
7. SIDE LUNGES ONTO 8 INCH STEP – 1 SET OF 20 EACH SIDE ( IF TOO EASY ADD WEIGHT)
BOOTCAMP BONUS
1. 300 JUMPING JACKS
2. 8 WALKING LUNGES ONE DIRECTION, TURN AROUND DO 8 WALKING LUNGES COMING BACK THAT EQUALS 1 SET – DO 5 SETS
3. 16 PUSH UPS THEN 8 SQUAT THRUSTS REPEAT 3 TIMES
4. UP AND DOWN FLIGHT OF STEPS (STEPS AT A TIME ON THE WAY UP ONLY) DO 5 SETS
5. 2 MINUTE JUMP ROPE ( WITH OR WITHOUT THE ACTUAL ROPE)
6. 3 SETS OF 40 DIPS
7. 30 ALTERNATING SLOW & CONTROLLED CURTSEY LUNGES
8. 40 PLIE SQUATS
HALLOWEEN BONUS BURN (CARDIO)
1. ONE MINUTE JUMPING JACKS
2. ONE MINUTE JUMP ROPE ( WITH OR WITHOUT THE ACTUAL ROPE)
3. ONE MINUTE SQUAT THRUST CLIMBERS
4. 16 TUCK JUMPS
5. 16 AIR JACKS
6. 16 PLYO JACKS
7. COOL DOWN FOR 2 MINUTES
8. 4 SETS OF 16 PUSH UPS
9. 200 CRUNCHES
15 MINUTE BONUS CARDIO BURN
1. ONE MINUTE JUMPING JACKS
2. ONE MINUTE CONTINUOUS UP AND DOWN STAIRS (OR POWER SCISSORS)
3. ONE MINUTE JUMP ROPE (WITH OR WITHOUT ACTUAL ROPE)
4. ONE MINUTE WALKING LUNGES
5. ONE MINUTE RUNNING IN PLACE
REPEAT THIS 5 MINUTE CYCLE 3 TIMES
CARDIO QUICK FIX – 20 MINUTES
1. ONE JUMPING JACKS
2. ONE MINUTE STEP UPS – 20 PER LEG ON 12” STEP HEIGHT
3. ONE MINUTE JUMP ROPE ( WITH OR WITHOUT ACTUAL ROPE)
4. ONE MINUTE JOB OR SHUFFLE IN PLACE WITH ARMS UP AND DOWN
5. ONE MINUTE FRONT/BACK KICKS – SWITCH LEAD LEG AFTER 30 SECONDS
REPEAT THIS 5 MINUTE CYCLE 4 TIMES
BONUS BURNS BY CATHE
BONUS BUTT WORKOUT – 32 MIN.
1. ONE MINUTE OF SQUATS WITH CHALLENGING WEIGHT
2. ONE LEGGED FRONT LUNGE (BACK LEG ON HIGH STEP)……2 ALTERNATING SETS OF 15 REPS WITH WEIGHTS
3. PLIE SQUATS FOR 1 MINUTE WITH CHALLENGING WEIGHT
4. LEG PRESS – 2 ALTERNATING SETS OF 15 REPS
5. BARBELL DEADLIFT – 2 SLOW SETS OF 15 REPS
6. WALL SQUAT WITH ONE LEG ELEVATED SLIGHTLY – 1 MINUTE EACH LEG
7. DEEP AND CONTROLLED POWER SCISSORS FOR 30 SECONDS ( OR SUBSTITUTE 1 MINUTE WALKING LUNGES WITH 8LB DUMBELLS)
8. CONCLUDE WITH STABILITY BALL SEGMENT OF PYRAMID LOWER BODY
BUTT BLASTER WORKOUT
1. 5 MINUTE WARM UP
2. JUMP SQUATS FOR 1 MINUTE
3. WALKING LUNGES WITH 8 LB DUMBELLS FOR 3 MINUTES
4. STIFF LEGGED DEADLIFTS WITH BARBELL – 2 SLOW SETS OF 12 REPS
5. DEFENSIVE SQUATS – 2 MINUTES
6. UP AND DOWN STAIRS 20 TIMES OR 1 MINUTE OF PLYO JUMPS
7. SIDE LUNGES ONTO 8 INCH STEP – 1 SET OF 20 EACH SIDE ( IF TOO EASY ADD WEIGHT)
BOOTCAMP BONUS
1. 300 JUMPING JACKS
2. 8 WALKING LUNGES ONE DIRECTION, TURN AROUND DO 8 WALKING LUNGES COMING BACK THAT EQUALS 1 SET – DO 5 SETS
3. 16 PUSH UPS THEN 8 SQUAT THRUSTS REPEAT 3 TIMES
4. UP AND DOWN FLIGHT OF STEPS (STEPS AT A TIME ON THE WAY UP ONLY) DO 5 SETS
5. 2 MINUTE JUMP ROPE ( WITH OR WITHOUT THE ACTUAL ROPE)
6. 3 SETS OF 40 DIPS
7. 30 ALTERNATING SLOW & CONTROLLED CURTSEY LUNGES
8. 40 PLIE SQUATS
HALLOWEEN BONUS BURN (CARDIO)
1. ONE MINUTE JUMPING JACKS
2. ONE MINUTE JUMP ROPE ( WITH OR WITHOUT THE ACTUAL ROPE)
3. ONE MINUTE SQUAT THRUST CLIMBERS
4. 16 TUCK JUMPS
5. 16 AIR JACKS
6. 16 PLYO JACKS
7. COOL DOWN FOR 2 MINUTES
8. 4 SETS OF 16 PUSH UPS
9. 200 CRUNCHES
15 MINUTE BONUS CARDIO BURN
1. ONE MINUTE JUMPING JACKS
2. ONE MINUTE CONTINUOUS UP AND DOWN STAIRS (OR POWER SCISSORS)
3. ONE MINUTE JUMP ROPE (WITH OR WITHOUT ACTUAL ROPE)
4. ONE MINUTE WALKING LUNGES
5. ONE MINUTE RUNNING IN PLACE
REPEAT THIS 5 MINUTE CYCLE 3 TIMES
CARDIO QUICK FIX – 20 MINUTES
1. ONE JUMPING JACKS
2. ONE MINUTE STEP UPS – 20 PER LEG ON 12” STEP HEIGHT
3. ONE MINUTE JUMP ROPE ( WITH OR WITHOUT ACTUAL ROPE)
4. ONE MINUTE JOB OR SHUFFLE IN PLACE WITH ARMS UP AND DOWN
5. ONE MINUTE FRONT/BACK KICKS – SWITCH LEAD LEG AFTER 30 SECONDS
REPEAT THIS 5 MINUTE CYCLE 4 TIMES