Week 9 Day 6

"Radioactive"

Imagine Dragons

(Click Here to listen)

Printable Version

We are going to work our booty and legs today. Here we go, grab your music, water bottle and sweat towel and get ready to kick some Booty!!

warm up 5-10 Minutes

Run/Walk 1 Mile as fast as you can

Circuit 1

1 Minute Body Weight Wall Sit

30 High Intensity Jacks (or regular Jumping Jacks) 

30 wide-stance Barbell Squat

Repeat 2 Times

Circuit 2

25 Dumbbell Deadlifts

25 Dumbbell straight Legged Deadlifts

10 Burpees

Repeat 2 Times

Run/Walk 1 Mile as fast as you can

Circuit 3

25 Lunges (on each leg)

30 (each leg) Single Standing Calf Raises

1 Minute Supermans

Repeat 2 Times

Circuit 4

Jump back on treadmill

1 to 3 minute warm up to base

Do the Following for 30 Seconds Each:

1) Base

2) . 5 above base

3) 1.0 Above base

4) 1.5 above base

5) 2.0 above base

Back to base for 2 minutes

Do the following for 15 seconds each:

1) .1 above base

2) .2 above base

3) .3 above base

4) .4 above base

5) .5 above base

6) .6 above base

7) .7 above base

8) .8 above base

9) .9 above base

10) 1.0 above base

11) 1.1 above base

12) 1.2 above base

13) 1.3 above base

14) 1.4 above base

15) 1.5 above base 

16) 1.6 above base
17) 1.7 above base

18) 1.8 above base

19) 1.9 above base

20) 2.0 above base

Back to base for 2 minutes

Cool Down for 5 to 10 minutes

You are done! Great Job!!! You are getting stronger everyday! That was a hard core booty workout!