Buns, Guns, Abs
- ktsveggielife
- Dec 16, 2016
- 3 min read
The weather today is nasty. Super windy this morning. Then hail/rain. Now it's snowing. You can guess I did not go running today. (I did get the dog walked in a 45 minute window of only kind of windy after my workout.) The downside is I miss running (I have had a cold and running in the cold doesn't help), the upside is that I created this workout. This is 100% my workout. No inspiration from any Pinterest finds. I created it and tried it and it is a good workout. Total it took me just over an hour (including the warm up and the stretching at the end). If you are naughty, like I normally am, and skip the stretching, you can be done in about 55 minutes.
It was a great time. I worked out. My son played and crawled all over me (resistance training) and colored. He is so great. And the dog slept. We were all happy. Well, at the moment I wasn't "happy" but I was happy to be done and how I felt like I worked really hard afterward.
It is pretty straight forward.
6 minute warm up
18 minute circuit
22 minute burnout round
10 minutes of abs and bum pt
10 minutes of stretching
Feel free to adapt in any way needed. I do. For example, power push ups (aka clapping push ups) I am on my knees. Still works me hard, but I keep correct form to not injure myself. Yoga Push Ups (I keep my legs on the ground for most of them. Still works me hard.) Ab work, I've adapted to fit within the parameters of my diastasis recti recovery. Same with the planks. Do what works for you. You want to work hard, but don't hurt yourself. Know your limits. Know your abilities. Do what you can. ENJOY and let me know how you liked it.
If you don't have weights, kettlebells, or exercise balls, don't worry. They aren't necessary.
Warm Up (30 seconds/move. Repeat 2x)
Military march toe touch
Jump Rope
Jumping Jacks
Quick feet in and out
High Knees
Circuit 1 (AMRAP for 30 sec. 10 sec rest at end of each circuit. Complete each circuit 3x)
Step Ups
Downward Dog Shoulder Push Ups
Squats
Skaters
Circuit 2
Side Lunges w/ Weight
Power Push Up *lower to 90 degrees, then push up forcefully and clap between each push up. Can be done on knees*
Tuck Jumps
Wall Sit
Circuit 3
Lunges
Low Plank
Squat Jumps
Triceps Dips
BURNOUT ROUND (complete circuit 2x)
20 Jumping Jacks
20 Yoga Push Ups
20 Burpees
20 Tire Jumps/side
20 Sumo Squat Pulses
20 Squats with Weighted Press
20 Bicep Curls
20 Lunges
20 Dead Lifts w/ Jump (10/side)
20 High Knees/side
20 2 Count Bicycle Crunches
20 sec. Side Plank/side
20 Weighted Calf Raises
20 Butt Kicks/side
20 Front Jump Kicks/side
20 4 Count Bridges with Leg Raise
20 Walking Push Ups
20 Kettlebell Swings (I don't have a kettlebell so I used a 10 lb weight)
20 Tuck Jumps
20 Reclined Flies with Weights
ABS
30 sec. Low Plank
30 Crunches
30 Toe Taps (alternate)
30 4 Count Bridge w/ Leg Lift (alt)
30 sec. Superman Hold w. ball
30 Windshield Wipers/side
30 sec. Wall Sit w/ Ball
30 2 Count Bicycle Crunches
30 Pelvic Tilts
30 sec. Side Plank/Side
BUM BURN
30 Leg Raises/side
10 Side Plank Leg Raises/side
Cool Down (hold each stretch for 30 sec. per side)
IT Band Stretch
Quad Stretch
Figure 4 Stretch
Calf Stretch w/ Straight Leg
Calf Stretch w/ Bent Leg
Forward Fold
Crescent Lunge
Yogi Squat
Groin Stretch
Bicep Stretch
Triceps Stretch
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