Bikini BootKICK February 22 and 23, 2011

For this workout you will require a step box and risers.

Warm Up:
-Step up with squat
-Step up with bum kick
-Step, step, touch
-squat and reach

Repeat the following circuits x2 for each

45 seconds of each of the following:
side squats
walk over planks
get down/go down/get up
superman reach
v-sit crunch

Straddle Step (30 seconds/foot)
10 Reverse Lunges of the box on each foot
45 seconds of:
Plank hands on box, foot out and up to the right
Reverse push ups
Plank hands on box, foot out and up to the left

10 push ups with leg lifts
10 in and out burpies (with gliders if needed)
45 seconds of each of the following:
Roman twist riser stack
Bicycle twisting crunch
Flutter Kick/Cross over combination (v-sit position, support on elbos if needed)

45 seconds of each of the following:
Wide to Narrow Squat step or jump (sore knees, wide only)
Lateral Jumps or step
Jack Knife Sit Ups
Reverse Crunch Hold

30 seconds of side plank on each side

Challenge Exercise: sit on stability ball, feet in air and chat with a partner.

Bikini BootKICK - Valentine's Week

* modifications for sore knees are listed in brackets beside exercise*

Warm Up:
Shuffle Touch
Jumping Jacks
Step-Step-Squat
Around the World

Cross Over Squats (20 per side)
Criss-Cross Jumping Jacks (Touch Jacks)(30)
45 seconds of:
Sit Ups
L-Sit weight plate Pass
Russian Twist with Press

Reverse Lunge with Kick (gliders) (12 per side)
In and Out Burpies (gliders)
45 Seconds:
Push Ups
V-Sit Crunches
Allen Wells

Side Squat (Glider) (20)
Reverse Push Ups (12)
45 seconds of:
Superman with Twist
Elbows to Knees
Plank Weight Plate Pass

Single Leg Push Ups (10)
45 Seconds of:
Mountain Climbers (glider)
Side Crunch with Leg Lift Right
Side Crunch with Leg Lift Left
Hamstring Bridge with Leg Lifts
Chinnies

Challenge exercise: 3 point plank, taking it to normal plank and/or to knees when need. 2 times one minute with a 1 minute rest

This Weeks BIKINI BOOTKICK complete with step madness

Warm Up Twice through, second time adding weight plate.
1 minute of step ups on each foot
1 minute of side steps on each foot
Straddle jumps
Jog on the spot

Repeat each of the following 2 times:

Side squats across the box for 1 minute
Mountain climbers on the box for 1 minute
Hand walks up and over the box
Get down go down get up on the box

15 Burpies hands on the box
Step up, Squat down, Step Down OR on your back bike for 1 minute
Plank with forearms on the box

45 seconds of each of the following:
Sit Ups
Jack Knife Sit Ups
Reverse Crunches
V-Sits (or modified v- sits)

45 seconds of each of the following:
Jumping Jacks
Twisting Sit Ups
Roman Twists (with the weight plate)
Side Planks
Supermans

Challenge Exercises: Feet extension AB reaches with 2.5lb weight plate
Side Plank with weight reach

Bikini BootKICK February 1, 2012

Hello Ladies!!

Welcome to Bikini BootKICK your new high intensity AB large group training program at SpaLady!! This is just like those wonderful old ab sessions, offered in a large group, cost effective setting sure to help everyone look great come spring!!

For more information please contact me at any time.

This weeks workout is posted below, please remember to ensure you follow safe workout practice if trying this at home.

Warm Up
Marching on the spot
Marching on the spot, knee up and reach
Squat, knee elbow touch
Squat touch the floor, reach to the sky
Jog on the Spot


Repeat each of the following 2- 3 times
10 Burpies
45 seconds of:
Jack Knife Sit Ups
Sit Ups
Cross Overs

10 Push ups with leg lift
45 seconds of:
Superman hold
Reverse Lunge Right Leg
Wide Squats
Reverse Lunge Left Leg
Squats

10 Burpies
45 Seconds of
Toe Touches
15 Reverse Crunch
Flutter Kicks

Run on the spot for 45 seconds
20 real sit ups
20 L-Sits

Challenge of 10 Turkish Get Ups per side

1 minute of Plank, 1 min Rest, 1 minute of Right Side plank, 1 minute rest, 1 minute of Left Side Plank, 1 minute rest