Do not misunderstand me, I am without a doubt a Notre Dame “Fighting Irish” Fan, but in light of Monday night’s BCS championship game and in the words of Desmond Howard at halftime, “This is just a good ol’ butt-kicking!” Thus the title of this workout, because it is truly a “good ol’ butt-kicking.” We did 4 exercises twice per 4 minute set, and we did 6 sets for a total workout in 24-minutes. It consisted of 20-second intervals of extreme work and 10 seconds of rest for 8 cycles alternating the exercises. See example below: 20 sec Wide Leg Squats 10 sec rest 20 sec Burpees 10 sec rest 20 sec Mountain Climbers (keep neutral spine) 10 sec rest 20 sec Skater Jumps 10 sec rest 20 sec Wide Leg Squats 10 sec rest 20 sec Burpees 10 sec rest 20 sec Mountain Climbers (keep neutral spine) 10 sec rest 20 sec Skater Jumps Do 6 sets to complete this workout! Descriptions of each exercise: “Wide Leg Squats”: Stand with feet wider than shoulders, knees slightly bent, toes turned outward. Squat until thighs are nearly parallel to the floor, sticking butt out as if sitting in a chair. Squeeze glutes as you straighten legs to starting position to complete one repetition. Keep abs contracted. Make sure knees do not pass the line of the toes. “Burpees”: Standing position-drop to squat position with hands on ground-extend feet back so you are in a plank then do a push up and return to squat position in 1 quick motion return to standing position and jump as high as you can- repeat “Mountain Climbers”: Begin in a pushup position on the hands and toes. Bring the right knee in towards the chest, resting the right foot on the floor under abdomen. Jump up and switch feet in the air, bringing the left foot in and the right foot back. You can also run the knees in and out rather than touching the toes to the floor each time. “Skater Jumps”: Begin on your left leg (slightly bent) with your right ankle crossed over behind your left ankle and your right arm up as would do with a running motion. Then jump about 3 feet to the right, landing on your right leg with left arm in the air as if you were running. Your left leg should lift and crossover behind your right ankle; however, it should not touch the ground. Jump again, this time to the left and landing on the left foot. As before, bring your right ankle behind your left ankle, but do not allow it to touch the floor. Swing your arms to help maintain balance and increase...
Home » Posts made in January, 2013
About Dr. Bentley
Dr. Ryan Bentley has dedicated his personal and professional life to providing the truth, that he has learned, both to physicians and the general public with regards health, healing, and faith. Dr. Bentley takes pleasure in speaking nationally, helping patients, researching, studying truth, and writing.