Bottom Half Blast Workout - BodyRock
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Bottom Half Blast Workout

June 08, 2015 2 min read

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

[caption id="attachment_70082" align="alignnone" width="800"]Start in pencil position Start in pencil position[/caption] [caption id="attachment_70081" align="alignnone" width="800"]Jump your feet out, arms skywards to a 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 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 Jump back to star position[/caption]   [caption id="attachment_70080" align="alignnone" width="800"]Jump back, crossing the other foot in front Jump back, crossing the other foot in front[/caption] [caption id="attachment_70085" align="alignnone" width="800"]Jump back to Star position Jump back to Star position[/caption] [caption id="attachment_70084" align="alignnone" width="800"]Keeping your legs apart, jump! 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. Land in a low squat. Repeat the last two photos twice then start from the top.[/caption]

Lunge Kicks (per side)

[caption id="attachment_70086" align="alignnone" width="800"]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 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 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. With control, place you kicked leg back down in to reverse lunge position.[/caption]

Basketball Jumps

[caption id="attachment_70089" align="alignnone" width="800"]Begin in a low squat (keeping heels on the ground!) 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 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 Land back in low squat, heels on the ground TIP: don't let your chest collapse![/caption]

Crab Walks

[caption id="attachment_70092" align="alignnone" width="800"]Begin in a low squat, keeping your chest up. TIP: you can use just your bodyweight or hold free weights, arms bent, near your chest. 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 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! 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] Kristin-V1Studio (104 of 327)

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