Fire Ant Leg Workout.... 5 rounds of 5 exercises Do 60 seconds of each exercise, but rest during the 60 seconds if needed. • Do not rest between exercises. Move right to the next exercise when 60 seconds are up. • Rest 60 seconds at the end of each circuit (round) before repeating. 1) Prisoner Lunge 2) Spiderman Climb 3) Lunge Jump – 20 seconds ON, 20 seconds REST, 20 seconds ON 4) Cross-Body Mountain Climber 5) Wide-Stance Squat Prisoner Lunge • Stand with your feet shoulder-width apart and hands clasped behind your head. • Step forward with one leg, taking a slightly larger than normal step. • Keep your back toe on the ground and use it to help keep your balance. The back knee should also be bent. • Lower your body until your front thigh is parallel to the ground. • Keep your upper body upright and your lower back flat. • Push back to the start position. Spiderman Climb • Brace your abs. Start in the top of the pushup position. • Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder and touch your foot to the ground. • Keep your abs braced and slowly return your leg to the start position. • Alternate sides until you complete all of the required repetitions. Lunge Jump • Start in the bottom of a split squat position. Your front thigh should be parallel to the floor, your torso upright, and your abs braced. • Jump up explosively and switch leg positions in the air. Your back leg becomes the front leg, and vice versa. Absorb the landing with your muscles. Keep your abs braced and torso upright. • Alternate sides without resting between sides. • Please make sure to watch the video for this one. Cross-Body Mountain Climber • Brace your abs. Start in the top of the push-up position. • Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your opposite shoulder. Do not let your hips sag. • Keep your abs braced and slowly return your leg to the start position. • Alternate sides until you complete all of the required repetitions. Wide-Stance Squat • Stand with your feet 6-inches greater than shoulder-width apart. With your abs braced and glutes squeezed, start the movement at the hip joint and push your hips backward and “sit back into a chair”. • Make your hips go back as far as possible and keep your knees out. • Keep your low back tensed in a neutral position. Don’t let your lower back round. • Push with your glutes, hamstrings, and quadriceps to return to the start position. #inlandempirebootcamp #changethewave
Posted on: Thu, 19 Sep 2013 20:03:01 +0000
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