BUTTS & GUTS | WEEK 45 | 11/01/2020
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 Weighted 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 Reverse Lunges...this way you don't have to worry about counting reps the WHOLE time!
For the side step ups you want between 16-24" depending on how tall you are. You will start standing on the box, facing the side so that one foot is suspended off the side of the box. Hold a dumbbell or kettlebell in each hand at your sides like a Farmer Carry. Or if you only have one DB/KB, hold the weight at your chest. Lower the suspended foot to the ground under control. Pause a bit at the bottom. Use no rebound. Focus on driving off of the heel and standing all the way up. 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 kettlebell in each hand at your sides.
For the opposite arm opposite toe weighted crunches, you'll start lying on your back with your arms overhead and legs straight. The working arm should hold the small plate (2.5-5lb). Press your lock back into the ground and raise your working arm and opposite leg. Touch the weight to the toe each time. Keep the arms and legs PRETTY straight. Complete 30 seconds using the R arm and L leg. Then for the next 30 seconds, switch to L arm and R leg.
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.
WEIGHTED CRUNCH - Functional Progressions (1-4) would be great here! Visit the Members Only Warm Up videos for demos. We especially love the Banded Crossover version of Functional Progression 1! You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press, Dumbbell Windmill, Banded Woodchop. Visit the Mama Modifications Movement Library for Demos.