This workout is the first session from the new "Butts & Guts Series 1" - one of the new series you will be able to find on the new my.streetparking.com logging platform. COMING VERY SOON!

This program includes 12 fun lower body and core workouts focused on increasing muscle and developing a stronger, more stable core. Each session is written to be completed in 30 minutes (not including a warm up!)

These workouts do NOT need to be done in order so you can pick and choose whatever you like and want to knock out! Or go through 1 to 12!

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Part 1

EMOM x 24 minutes
(Every Minute on the Minute for 24 Min)

Min 1: 8-10 Goblet Lunge Doubles, Right
Min 2: 30-sec Side Elbow Plank Rotations, Right
Min 3: 8-10 Goblet Lunge Doubles, Left
Min 4: 30-sec Side Elbow Plank Rotations, Left

- REST 2 MINUTES BEFORE PART 2 -

Suggested Loading:
Men: 35-50# KB/DB
Women: 20-35# KB/DB

Log Weight Used

Choose a weight that allows you to get the Lunge Doubles done in 40 seconds or less the entire time! Be sure to stand fully every time you bring your feet together - don't shorten the rep by staying bent at the hips or knees.

During the Elbow Plank Rotations, resist rotating your hips a ton when reaching your arm forward so that your obliques can work to keep your spine neutral. Move slow and with control.

GOBLET LUNGE DOUBLES
You will hold a single KB or DB at the chest/shoulders. To complete one rep, you'll do a forward stepping lunge and then a reverse stepping lunge with the SAME leg. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps. If you are unable to touch your knee to the ground with the weight - ditch it and just go with bodyweight. If you are unable to lunge, you may swap out single-leg, alternating toe touches (like a single leg deadlift with no weight) - or alternating step ups.

SIDE ELBOW PLANK ROTATIONS
Get into the plank position by lying on one side of your body. Support your torso by propping yourself up onto the forearm/elbow of the arm closest to the floor. Stack your shoulders, hips, knees, and ankles directly above one another then press into your grounded foot and elbow to lift your hips. Keep your supported shoulder pressed as far away from your ear as possible the entire time. Bend the arm furthest from the ground to 90 degrees. Squeeze your shoulder blades together while reaching your elbow back slightly, then - without rotating your hips a ton - reach forward and under your torso. Then rotate back to neutral and repeat.

You can also just hold a side elbow plank without the rotations if you're having trouble staying balanced.

Part 2

AMRAP 4 Min
(As Many Rounds and Reps as Possible in 4 Min)

15 KB/DB Sumo Deadlifts
30-sec Up Down Planks

Suggested Loading:
Men: 45-70# KB/DB
Women: 35-50# KB/DB

Log Total # of Completed Rounds + Any Additional Reps

Goal: 3-5 Rounds

If you go with the two dumbbells on these - the total weight should add up to the suggested weight - not each dumbbell should weigh the suggested weight (same idea if you happen to go with two KBs)!

Avoid piking or sagging at the hips during the Up Down Planks. Keep your thighs, butt, and belly squeezed tight! Your shoulders are likely going to burn on the Up Down Planks. Do your best to dig deep and work through it the entire 30 seconds. If it's too much, consider doing just a static plank hold on your elbows or hands!

KB/DB SUMO DEADLIFTS
Make sure your feet are wider than your squat stance and toes slightly turned out. The KB / DB(s) will start on the floor beneath you. Send your hips back, keeping your chest proud and your back flat. Focus on driving the knees out and back as you hinge forward. Drive through the heels to stand with the KB / DB(s) and squeeze the butt at the top of each rep!

UP DOWN PLANKS
You will start in a plank position on the elbows. One hand at a time come up to the hands - then back down to the elbows. Alternate which hand comes up and down first for each rep.

Weighted Crunch/Sit Up

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!

Alternating Lateral Crossbody Step Ups

If you are working on managing pelvic pain or SPD, try to focus on keeping your pelvis neutral and your hips level and adjusting your breathing strategy as you step up or down. If you need to customize further, you can shorten the height of your step, lower the total reps, or simply use a regular lateral step up. Some other options to customize are Single Leg Glute Bridge, Split Stance RDL, and Box Squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Seated Leg Lifts

If you’re trying to manage the pressure on your abdominal wall or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body as you lift your legs off the floor. If you feel like you need or want to customize further but still want to practice the movement, you could try doing fewer reps, bending the knees, or only lifting one leg at a time. Some other options for customizing are Functional Progression 1 or Dead Bugs, Bear Crawl, or Farmer Carry/March. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Squirm Crunches

If you’re trying to manage the pressure on your abdominal wall or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body as you lift your head and shoulders off the floor. If you feel like you need or want to customize further but still want to practice the movement, you could try doing fewer reps or simply holding the crunch position without the side bend. Some other options for customizing are Functional Progression 1 or Dead Bugs, Functional Progression 2, or DB Windmills. Please visit the Mama Modifications Movement Library for more options and demonstrations.