My Butt is on FIRE!!
I stepped it up a notch this week considering I have less than two weeks until competition and in return my glutes are super sore and I love it!!
Interested in knowing how I got my butt so sore?
…Continue reading for my secrets…
How about you try using a weighted vest for a change? If you don’t have one, grab a book bag and fill it with some books or cans. Find a hill around your neighborhood and start sprinting! You will have a tight toosh in no time!
Here is my workout regimen for this week beginning on Monday.
MONDAY’S WORKOUT:
Dynamic Warm up-***ALL OF THE FOLLOWING WAS DONE WITH A 10LB WEIGHTED VEST!!!**
Quad Walk, Piriformis Pull, High Kicks, Lunge and twist, Worlds Greatest Stretch ,High Knees, Butt Kicks, Side Shuffle, Karaoke, Skip for Height, Sprint, Back Peddle x 2×20yds
Meat of Workout:
20 Hill Sprints ALL OUT EFFORT 30yds @ 15% graded hill (rest 40sec in b/w sets)
3 rounds of the following:
20 step ups
Jog down hill
10 Split Jumps
Lunge up the hill (aprox. 20 lunges)
10 Sumo Squat Jumps
Finish!
TUESDAY WORKOUT:
3 Rounds for Time (www.crossfitfirebase.com workout of the day)-I finished in 7:37 sec
50 Double Under’s
20 Air Squats
20 Lunges
10 Squat Jumps
SRENGTH:
DB Row 4×6
PB DB Chest Press 4×6
Pull ups 1x max
DB Snatches 4×5ea
Lat Pull (wide grip) 4×6
Stretch!
TODAY’S (WEDNESDAY) WORKOUT:
Sprints…ALL OUT EFFORT! 10 seconds on 20 seconds rest x 10 rounds
Then For time:
50 Dips
75 Butterfly Sit ups
100 Push ups- and no I did not go on my knees
Finish!
This concludes why my butt is on FIRE!! Try one of these workouts and let Fitness Expert Lindsey Love Gallucci know what you think! I love comments:)
I love the uphill running, but I live in a relatively flat area… any suggestions??
I live in a pretty flat area as well but all you need is about 20 yds worth of a hill with any incline and trust me it will do wonders! We tend to underestimate the power of running up a hill and how much more intense even just a little incline is compared to flat ground. If you CAN’T find a hill. Set a treadmill at 12% incline and run 10 seconds on 10 seconds off for 15 rounds AS FAST AS YOU CAN. The short rest time is crucial. Or you can set it at 6% incline and do 30sec on 30 sec off. Let me know what you think!
I also do repeats in parking decks. If you live in the Orlando area, try the decks at UCF, which are three levels, after hours to avoid traffic, and you can get a rocking incline workout in.
Great advice Ben! I know you don’t live in orlando Mike but try Parking garages, apartment stairs, stadiums, etc…
Awesome. Thanks for the tips, guys. I appreciate it!