Wow....Butts&Guts

JenL13

JenL13

Cathlete
Okay, I thought the original B&G was tough... whoever said to try this was right, it is tough & I think I'll be feeling this for the next couple days.

Warm Up, Leg Blast, then add on floor work, then cool-down.

Let me tell you that leg blast gets you legs on fire! I copied what is included in leg blast below, 4 sets walking lunges & 3 sets lunge/squat combo??? I really was talking to her saying "you have got to be kidding me, right?" while doing this!


Leg Blast 47 ½ minutes

Instruction to warm up insert card
Walking lunges
Lunge/squat combo
Walking lunges
Leg presses
Forward thrusting hammer punch lunges
Leg presses
One legged squats
Side to side thrusting hammer punch lunges
One legged squats
Firewalkers
Walking lunges
Firewalkers
Walking lunges
Lunge squat combo
Low pulse lunges
Lunge squat combo
Stretch
 
Just letting you know that I did B&G on Friday and I'm still sore. It was a helluva good workout. I think the one-legged squats really did it to me.

BTW, I posted some more in my JenL13 thread....I bought the Slim Series today!! :)

Terri
 
Oh great, I will check out the other thread in a bit & reply to it. Need to do a few things before...including showering to get clean after I was drenched in sweat! The slim series is very good, especially for our body types. It is more boring than Cathe but the Firm It Up and Shape It Up are the two I do most... I will check out other thread in a bit! :)
 
B&G is definitely going to find a place in my next rotation. I LUV this workout. It's my new favorite lower body workout for sure.
Angela:7
 
Jen,

I love this premix! I've done it a couple times and all I can say is WOW! I love this forum b/c you get so many good ideas! Have a great day!

Shirl
 
I agree - just did the entire workout (no bonus) on Tuesday and it was very hard! I was reading alot of posts whining about how hard the workout was and I hadnt done it too much (concentrated on LIC and other new workouts!) and now I can agree whole heartedly about the intensity.

One good thing, I'm improving strength wise and can go longer in every workout.

Had question about lunges - I know I have the right form 90 degrees, but even if I try to squeeze my butt, the quadricep suffers more I think - any suggestions to transfer more to the glutes?? Thanks!:D
 
when you come up make sure you push through the heel (the one that's on the floor)and squeeze that glute muscle at the same time. I think that puts more emphasis on the glutes. Your quad will be taking the heat on the leg that's propped up on the step.

Ashley
 
I did the Leg Blast premix for the first time today. WOW....I could not believe how hard it was. I kept thinking, "what in the world is she doing??" I did CC #1 after that, at the end of the CC, I really struggled. I am still saying WOW....Lori
 
I have had the same issue. I find it helps if I "pick up" my abs and stretch the hip flexor via standing up taller + small pelvic tuck engagement while in the lunge, and shift a little bit of the weight load to the back leg. Now, this does tend to limit my range of motion a bit (tight hip flexor, esp. on the left) but I do get more glutes engagement. It is easiest to apply this form modification to static lunges first and then when you have a feel for it, apply it to the walking lunges.

HTH!
 
To transfer more to your glutes push through the heel of your foot, try to put all your weight onto the back part of your foot... almost raising your toes up!

Let me know if that helps!
:)
 
I made it through all of the standing leg workout like a trooper...a sweating cursing trooper but I ran out of steam on the floor work and skipped on to the guts part. Fortunately I am only mildly DOMmy today.
 
Thanks, I will try to concentrate more on working thru the heel. Also maybe try tilting the abs in and leaning back a little more will emphasize glutes. Even so, it's not like they didn't hurt anyway!!
 
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