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Butts & Guts Carver
Do the circuit 1-3 times
1, Mountain Climber 60 seconds
Place both hands in front of you about 6-8 inches in front of your shoulders and lock your elbows. Bend one knee until it is underneath your shoulder. Extend the other leg fully behind you. Explosively reverse the positions of your legs, extending your bent leg until it is straight and supported by your toes. Bring your other foot up until your hip and knee are flexed. Breathe evenly throughout. You are working your abs, core, arms, and legs.
2. Lunge Up Into Hamstring Curl 60 second 10 second rest
Get into a lunge stance with your hands on your hips. Place your weight on your front leg and bend your knee. Extend your back leg about 2-3 feet behind you and rest on your toes. Inhale, tighten up your body, and lunge back until your knees are at a 90 degree angle. Pause briefly, exhale, and push off with your front heel. Once your front heel is in a straight line, immediately curl your back leg as if you’re kicking yourself on the booty. Then immediately go down into the next lunge. You are working your glutes, hamstrings, and quads.
3. Squat Up To Twist 60 second 15 second rest
Stand with feet wider than shoulder width apart, toes pointing forward. Form a V shape with your arms - they should be extended up and palms facing each other. Inhale, tense up your entire body, keep your arms still, and squat down until your thighs are parallel to the ground. Pause briefly, exhale, push off with your heels, and come up, immediately twisting to one side and extend your arms out and back, forming a straight line. You are working your glutes, obliques, quads, and shoulders.
4, Single Leg Pelvic Thrust 60 second 20 second rest
Lie flat on your back with your knees bent and feet flat on the ground. Your shins should be at a 90 degree angle. Keep arms extended at your sides. Lift one leg up so that your thigh is at a 90 degree angle. If you’re not flexible, it’s okay to bend your knee. Inhale, tense up your body, and thrust your hips up as high as you can using your pelvic muscles. Do not use your foot for leverage. Pause briefly, exhale, and return to starting position. You are working your glutes and hip flexors.
5. Alternating Jump Squats 60 seconds
Stand with feet wider than shoulder with and interlock your fingers in front of your chest. Squat down and hold the position. Inhale, tighten your body, and jump 90 degrees to one side explosively, immediately jump back to starting position, then jump to the other side. You are working your glutes and quads.
6. Leg Thrusts 50 second 10 second rest
Lie flat on your back with your arms extended at your sides and palms facing down. Raise your legs straight up with your feet together. Inhale, tense up your abs, and thrust your hips off the ground as high as you can. Pause briefly, exhale, and return to starting position. You are working your abs, core, and hip flexors.
7. Side Bridge & Twist 60 seconds 10 second rest
Get into side bridge position, resting on your forearm. Your elbow should be directly underneath your shoulder. Keep your opposite arm extended fully above you. Feet should be stacked on top of each other or with one in front of the other. Inhale, tighten your abs, and rotate your upper body towards the ground, simultaneously threading your extended arm between your lat and the ground. Exhale, pause briefly, and return to starting position. You are working your abs, core, obliques, and shoulders.
8. Transverse Full Sit Up 90 second
Lie on your back with one knee bent, the other leg extended out at 30 degrees, toes pointing forward. Place one hand behind your head and the other arm extended at your side. Raise your shoulders off the ground and keep your neck in neutral position. Engage your abs and do a full sit up, bringing your elbow to your opposite knee. Do not use your arm to lift yourself up.Try to keep your foot flat on the ground. To make this exercise more challenging, pause for 2 seconds on top. You’re working your abs, core, hip flexors, and obliques.
Squat Up To Transverse Crunch 120 seconds
9. Stand with feet wider than shoulder width apart and place hands behind your ears. Squat down as low as you can, then alternate bringing each knee up to the opposite elbow. Keep abs tight throughout and squeeze your glutes on the way up. You are working your gluten, quads and obliques.
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