Lower Body Burn The Bird Workout
30 seconds per exercise, R
est 1-2 minutes at the end of each circuit,
Complete 5 circuits
1.
Glute Bridges (feet on chair)
2.
Body Weight Speed Squats (touch butt to chair)
3.
Alternating Rear Lunges (use back of chair for balance)
4.
Stationary Frog Jumps (get away from chair and jump :))
Stretch, Water and Repeat!
After last circuit, hold quad, glute, hamstrings stretch for 30 seconds each
YAY you!
Upper Body & Abs Burn the Bird Workout
30 seconds per exercise,
R
est 1-2 minutes at the end of each circuit, C
omplete 3 circuits
1.
Push-ups
2. Side Plank Dips Right- Top Arm Straight Up to ceiling
3.
Pike Trianlge Push-ups (Butt up to ceiling, hands in triangle, touch top of head to floor)
4. Side Plank Dips Left-
op Arm Straight Up to ceiling
5.Windshield Wipers (for your Core-Lying on back, Arms out to T-Legs move side to side
Stretch, Water and Repeat!
After 3rd circuit Perform 3 "Sexy Beasts" 1 Sexy Beast= Squat to Jump, Burpee down to 1 push-up, Renegade Row Right, 1 push-up, Renegade Row Left, 1 Push-up, Burpee Back up to Jump.
YAY you!
