BUTTS & GUTS | WEEK 48 | 11/24/2019
5 Rounds (No measure)
30 Seconds Weighted Side Step Up Right
30 Seconds Rest
30 Seconds Weighted Side Step up Left
30 Seconds Rest
30 Seconds Weighted Reverse Lunge Right
30 Seconds Rest
30 Seconds Reverse Lunge Left
30 Seconds Rest
30 Seconds Right Arm to Left Toe Weighted Crunch
30 Seconds Rest
30 Seconds Left Arm to Right Toe Weighted Crunch
30 Seconds Rest
So much work in 30 minutes!!
Score is weight you used for Lunges...this way you don't have to worry about counting the WHOLE time!
For the side step ups you want between 16-24" depending on how tall you are. You will hold a single DB or KB with outstretched arms in front of you. If you are unable to do that - you may try using a lighter weight or hold the weight at your chest. Focus on driving off of the heel and standing all the way up. Pause a bit at the bottom. Use no rebound. You don't want the weight to be super heavy for this so you can keep moving the whole 30 seconds.
The reverse lunge is just on the ground (no box). You will take a big step back, kiss the back knee on the ground, and then drive off of the front foot to stand. Hold a dumbbell or KB in each hand.
For the opposite arm opposite toe crunches, you may do these weighted or unweighted. Keep the arms and legs PRETTY straight and actually touch the weight to the toe each time.
WEIGHTED STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat
REVERSE LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.
ALTERNATING WEIGHTED CRUNCH - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB:BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.