Francine: Repost your Bun & Thigh Rocker routine??

S

stephb11

Member
Hey Francine! I thought everyone could benefit from this so I posted it here. I can't seem to find the link where you posted your Bun & Thigh Rocker routine. Would you mind posting the routine or the link to it here? Also, how many times per week do you do it? Do you keep it the same every time?

Thanks!

StephB
 
Hi StephB you are right the link on that page has an extra letter on it when you click on it!
Here's My Rock~N~Burn
5 MIN WARM UP ( side twists,quad stretch(hold for 15 secs each leg)
hamstring stretch,plies, plies w/alternating calf raise- w/arms extended doing lil
circles,runners lunge-side
to side motion, good mornings,deadlifts-then reach
and hold ankles)
GET READY TO ROCK!
2 MIN CARDIO(blue bands at all times)feet straight til next cardio set
1 MIN slow &steady w/10lbs dumbbells(3count down HOLD and 1 up)
2 MIN CARDIO feet shifted right til next cardio set
1MIN slow & steady w/10lbs" " 3 count down HOLD and 1 up)
2 MIN CARDIO feet shifted left til next cardio set
1 MIN slow& steady w 10 lbs- 3 count down HOLD and 1 up)
2 MIN CARDIO plie position
1 MIN slow & steady w 10lbs-3 count down HOLD and 1 up)


15 CALF RAISES( toes at bottom of stand-push up-HOLD and lower
heels slightly under stand)(1 MIN)
15 LEG EXTENSIONS w/5 sec hold(when knees are at a 90o angle
extend and hold) now other leg
15 LEG EXTENSIONS w/5 sec hold

15 ALTERNATING OUTTER THIGH LIFTS (squat,lift extend to side-
slow& steady 30 total)
15-1 LEGGED SQUAT W/SIDE SWEEP(when extending up sweep
leg to side w/ a pointed
toe,when descending bring
same knee in and up(like a
reverse crunch-then go up
sweep out and bring in etc)
15-1 LEGGED SQUATS W SIDE SWEEP(other leg)
15-1 LEGGED EXTENSIONS
15-1 LEGGED EXTENSIONS(other leg)
15 LEG CIRCLES(each direction--hold bars steady and go left to right
pointed toe-down ,around and up15x and reverse)
15 LEG CIRCLES(other leg-down around and up 15 x and reverse)
Rock steady for 1 min and final 30 seconds tap knees 3 x between final squats-to shake it up)
ROLL ON FLOOR (facing down do 1 legged hamstring curls 15x slow then 15 pulses up--then do other leg-15x slow then pulses up-
COOL DOWN 5 MIN
Back stretch, supermans,swimming maneuver,hamstrings,quads,
calves,stretch legs out good and hold for 15 secs

Approx 40 MINS
Optional equipment for intensity
bodybar(for warm up of good mornings,deadlifts,and side twists)
ankle weights
handweights,wrist weights
dumbells
weighted vest
extra resistance bands
Have fun! I'll post more BTR workouts under this thread later!
 
Thanks Francine! Can you also tell me how often you use your Rocker each week? Do you do this routine each time or mix it up with others? Thanks again! You're wonderful!

StephB
 
One more thing (don't kill me!)....

Do you switch bands when moving to the 15 rep stuff? I know you said blue bands the whole time, but I swear I remember reading you used all the bands together. Thanks yet again!

StephB
 
RE: Francine: Repost your Bun & Thigh Rocker routin...

Hi StephB R U kidding me, I love to voice my opinions and experiences on the BTR-it's my pleasure-BTR has improved my lowerbody! It depends on what my goals are on how I switch my bands and what weight resistance I'll be using, "I prefer to keep on 25# black and use dumbells" if I'm doing reps with varied weight cause my rests are shorter and the dumbells are easy access for me to grab, If I'm doing slow and heavy I pack all the bands on and take a longer break! (during your rest period is plenty of time to adjust the bands to your liking!) I use the blue bands for a warm up or for a toning workout based on high reps! any other questions fire away! Here's another program if you are fortunate enough to have this other equipment, if not use the BTR with what you already have and you can make a circuit program!
10-10-10 Treadmill:TIME Intensity/Speed Incline Perceived Exertion
5 min 3.0 mph - warm-up 1%
3 min 5.0+ 3%
1 min 4.5+ 6%
3 min 6.0+ 2-4%
1 min 4.5+ 5%
1 min 6.0+ 2-4%
1 min 3.0-4.0 0%
Immediately run over to the bike!
Bike:TIME Intensity/Speed Resistance/Level Perceived Exertion
1 min 70-80 RPM
1 min 100-110 RPM
Alternate each 1 minute interval for 10 minutes. Now run to
Elliptical Trainer:TIME Resistance/Level Perceived Exertion
3 min 4/5
2 min 6/6
3 min 5/5
2 min 6/7
5 min 2/1

time & resistancelevel

You can substitute with the bun and thigh rocker for either of the above or add them all together for a 10-10-10-10-
BTR (keep 10 , 12lb,15 dumbells handy) use 10 lbs resistance lbs
2 min 10lbs resistance bands (feet hip width apart go up and down on a 1 count)
1 min grab dumbells plie squat( the count is up 2 down 2)
1 min still with dumbells turn feet to right(the count is up 2 down 2)
1 min still with dumbells turn feet to left(the count is up 2 down 2)
1 min no dumbells feet straight and wide(on outter edges press through heels up 3 down 3)
1 min calf raise no weights(place toes at the bottom of footrest and push up and hold for 3 secs-lower carefully with heels slightly under footrest)
1 min with dumbells feet wide( up 3 down 3 and hold 3 secs up 3 and down 3 and hole 3 secs etc)
1 min plie squat with weights(up 3 down 3 and hold 3 secs etc)
1 min no weights feet hip width(go up 1 down 1)
* if you want to focus more on your quads than put pressure on the balls of your feet---for more focus on glutes and hamstring put more pressure on your heels *it's all about foot placement and where you apply pressure!
PS if you have abjs near you check it out they had a clearance for $39.99 check out www.bjswarehouse.com for a store near you!
http://www.hpphoto.com/servlet/com.hp.HPGuestLogin?username=francigirl&password=15709910
 
My husband welded a different bar on mine where my handles slide on and off and I can put weighted plates on if I don't want to use dumbells:p If you have someone handy upgrade your BTR:)
 
Francine, I feel really dumb, but I'm not sure I understand what you mean with the B&TR exercise breakdown. When you say cardio, do you mean feet in the center of the foot platform, and quick pulsations? When you add the weights, where are they--in your lap? And when you say feet to the right, the same thing--feet shifted to the right of the foot platform, pulsating fast? Then the slow--are feet still to the right or are they back to the middle of the platform? Are the one-legged exercises also done on the B&TR?

sorry for my ignorance, just want to understand it correctly.
 
Hey Artmaker! It's easier to show certain moves in person but the ones you mentioned I can clarify more on( you can check out www.bodybyjake.com to see a virtual pic) When I say cardio I mean the blue bands that are very flexible and your movement is faster with more range of movement the feet placement in front means toes facing front on the platform, the left your feet are placed to the left and the right is feet placed toward the right, plie is feet pointed in opposite directions! This is how you work your inner , outter thighs,glutes and hamstrings also using wide stance (wide foot placement) and a closer stance (feet closer together)adding weights is either resistance bands or dumbells that are rested on the handle bars(no laps) You can definitley do one legged squats on this! You can go slow by descending on a 3 count and up on a one count or reverse one down and 3 count up etc! I have some cool moves that i'll be taking pics of hopefully this weekend cause there's no way I can explain to tricky-I'll try to do a slide show with the pics and post my link!HTH;)
 
RE: Francine: Repost your Bun & Thigh Rocker routine??

Hi StephB it all depends on my rotation! I rocked 3 days a week this week--2 days with the bands one with(10*25) 35 lbs black bands, and blue bands on the other day for toning with high reps-the other day is with Lowerbody pyramid and dumbells 12*15*20* with(10lb black bands)! My leg routine varies in regards to time! There is No one way to use the BTR! That's the beauty of it! On occasions I will use the BTR every day for 3 weeks as a warm up or pre cool down for only 5 mins (by using blue bands and doing 1 set of 30 for the following by doing wide squats front toe positioned , then plie squats,then tilt slightly on hip bone and work outter thighs by adjusting both feet on a left tilt position then move to the other side and tilt feet to the right, then come together with feet facing forward but closer together, and finish with 1 set of 12 calf raises-you can always add more exercises or just do less reps depending on how much time you want to spend on it! I do use the BTR for 30-45 mins if I'm doing a whole leg day routine on my own or with a lowerbody workout tape! You can also alternate one day blue bands and one day with black bands, then one day with dumbells to work the legs 3x a week with different intensities--soo much to do, it all depends on your goals, sets,reps,rest and sequence of exercises that you are using! HTH
 
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