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:
The Low Down: 45 sec on, 15 sec rest. 1-3 rounds
Cross Jack Pulse Squat
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Start in pencil position[/caption]
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Jump your feet out, arms skywards to a "star" position[/caption]
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Jump your feet back together, crossing one foot over the other. Squeeze you thighs together, your butt and your core[/caption]
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Jump back to star position[/caption]
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Jump back, crossing the other foot in front[/caption]
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Jump back to Star position[/caption]
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Keeping your legs apart, jump![/caption]
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Land in a low squat. Repeat the last two photos twice then start from the top.[/caption]
Lunge Kicks (per side)
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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]
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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]
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With control, place you kicked leg back down in to reverse lunge position.[/caption]
Basketball Jumps
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Begin in a low squat (keeping heels on the ground!)[/caption]
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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]
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Land back in low squat, heels on the ground TIP: don't let your chest collapse![/caption]
Crab Walks
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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]
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Staying low, walk your right leg to your left ending with feet together[/caption]
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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]
