BUTTS & GUTS | Week 21

PART 1:
5 Rounds
Not for Time
12 Dumbbell Frog Squats
12 Weighted rotating side planks
(12 each side)

RX:  No real RX - go as heavy as you can with controlled movement for both!

You can also do the KB squats with a belt and weight attached to it around your waist.

Put your score in as the weight you used for the Frog Squats.For the Frog Squats you will start in the top of a push up with the hands on the dumbbells.  You will jump your feet to your hands in your squat position - butt below knees, chest up, knees out, heels down.  From here you will basically stand up out of the squat - squat not deadlift - with the dumbbells in the hands.  Squat back down to place them back down and then jump back.

For the side plank rotations - this is challenging even without weight, so if you need to - start there.  You may do this with a small plate or a dumbbell. Keep the hips lifted!

List weight that you use for squats and put weight that you do for planks in comments.

PART 2:

20 Min EMOM
Minute 1 - Max Side to Side Lunge Hops Left
Minute 2 - Max Side to Side Lunge Hops Right
Minute 3 - Max Hollow Rocks
Minute 4 - Rest

This circuit is a booty and ab blaster!

Put the ability to enter score in there if you want - but main point is to keep moving through the whole minute each time!For the side to side lunge hops - you will basically be JUST above the bottom of a lunge and will hop side to side holding that position.  Goal is to not stand all the way up throughout the whole minute but keep moving from that lunge position.

For extra fun jump up onto something low like a 25 or 45 # plate.  Only if you are comfortable doing it!

For the hollow rocks - either keep rocking the whole minute - or scale to just a hollow hold or bringing the knees in and rocking.  But hold position!

Pull the lower back into the ground and lift the tailbone and shoulders off of the floor in order to find the correct position.  Think about drawing the belly and abs in - not pressing them out!