June 08, 2015
Bottom Half Blast Workout
Bikini bums, guys/girls who lift, sandal calves - whatever it may be that you're going for, this workout will definitely help you get there. Your quads may cry a bit but you can guarantee that you'll be whatever-your-heart-desires ready after adding this to your routine a couple days a week.
What You Need:
Start in pencil position[/caption]
[caption id="attachment_70081" align="alignnone" width="800"]
Jump your feet out, arms skywards to a "star" position[/caption]
[caption id="attachment_70078" align="alignnone" width="800"]
Jump your feet back together, crossing one foot over the other. Squeeze you thighs together, your butt and your core[/caption]
[caption id="attachment_70079" align="alignnone" width="800"]
Jump back to star position[/caption]
[caption id="attachment_70080" align="alignnone" width="800"]
Jump back, crossing the other foot in front[/caption]
[caption id="attachment_70085" align="alignnone" width="800"]
Jump back to Star position[/caption]
[caption id="attachment_70084" align="alignnone" width="800"]
Keeping your legs apart, jump![/caption]
[caption id="attachment_70083" align="alignnone" width="800"]
Land in a low squat. Repeat the last two photos twice then start from the top.[/caption]
Start by dropping the foot back to a low reverse lunge TIP: You can use just bodyweight and put your hands on your hips. You can also hold free weights at your side[/caption]
[caption id="attachment_70087" align="alignnone" width="800"]
With control, press through your front heel, kicking your back leg to the front of your body. Keep your foot flexed to work those low abs. TIP: Don't swing your leg - lift with control[/caption]
[caption id="attachment_70088" align="alignnone" width="800"]
With control, place you kicked leg back down in to reverse lunge position.[/caption]
Begin in a low squat (keeping heels on the ground!)[/caption]
[caption id="attachment_70091" align="alignnone" width="800"]
Jump as high as you can while pretending to "shoot a basketball" TIP: you can also reach skywards. The important thing is to get your arms up![/caption]
[caption id="attachment_70090" align="alignnone" width="800"]
Land back in low squat, heels on the ground TIP: don't let your chest collapse![/caption]
Begin in a low squat, keeping your chest up and heels on the ground. TIP: you can use just your bodyweight or hold free weights, arms bent, near your chest.[/caption]
[caption id="attachment_70093" align="alignnone" width="800"]
Staying low, walk your right leg to your left ending with feet together[/caption]
[caption id="attachment_70094" align="alignnone" width="800"]
Still leading with your right leg, walk back out to low squat. Repeat going the opposite direction. TIP: Your head should stay low and level the entire time![/caption]
- HIIT bar or free weights
- timer
- your sexy self
Cross Jack Pulse Squat
[caption id="attachment_70082" align="alignnone" width="800"]







Lunge Kicks (per side)
[caption id="attachment_70086" align="alignnone" width="800"]


Basketball Jumps
[caption id="attachment_70089" align="alignnone" width="800"]


Crab Walks
[caption id="attachment_70092" align="alignnone" width="800"]


