Friday, February 11, 2011

Bootylicious -- The Original

Complete 5 rounds as fast as you can of the following circuit:

1 min spin bike on high resistance, standing up (Pump up the resistance until it's too difficult to pedal sitting down. Stand up, using the handlebars only for balance)

1 min spin bike on low resistance
(This is your rest period. Just pedal at a comfortable pace)

1 min spin bike on medium resistance, sprint!!
(Turn up the resistance from your easy minute and pedal as fast as you possibly can for the entire 60 seconds)

30 Body-weight Speed Squats (complete these squats without added resistance as fast as you possibly can)

16 Jumping Lunges

12 Navy Push-ups
(do a normal or girl push-up then bring one knee to the elbow on the same side. Complete another push-up, then bring the other knee to the other elbow. Keeping going until you've done 12 push-ups total)

25 Bicycle Crunches (every 4 turns counts as one repetition; put another way, every OTHER time one elbow touches the opposite knee, count one rep. If you still don't get it just don't even worry about it.)


Part 2 (Do 3-4 rounds of these two with 0 rest. This is called a superset.)

30 Double Leg Calf Raises
50 Jumping Jacks

Congratulations! You are now on your way to being bootylicious.

1 comment:

  1. could you please put the bootylicious video on here? i think it would inspire me.