Quick and effective ‘Drop Set Workout’ from 30 reps, down to 20, and then 10 reps.  Print Workout Here.

Warm-Up

• 300 reps of Jump Rope – Jogging/marching on the spot, or simulated jump rope work as well!

Workout

• Stationary lunge with open twist, right side – With your right leg in front, drop into a lunge position, while at the same time opening your arms and turning right.   Come back up, and repeat. This turning motion should activate the right side of your abs (oblique’s), and challenge your balance to work all of your stability muscles.  It is important you exhale while you twist to draw your abs in deeper and protect your spine.  Good posture through this pose is kept by aligning your shoulders with your hips, and keeping both hips pointing forward.  It is also important to bend both legs 90 degrees, so you can ‘feel the burn’ in your back leg.
• Stationary lunge with open twist, left side – With your left leg in front, drop into a lunge position, while at the same time opening your arms and turning right.   Come back up, and repeat. Positioning same as above.
• Shuffle squat – This exercise has a count of 1,2,3 squat, which means that you will shuffle your feet 3 times and follow that by a squat.  This shuffle will be done by jumping your feet forward and back, and since you’re only doing 3 at a time, it is important that you start with your opposite foot after each squat.  MODIFICATION:  If you’re not jumping the shuffle, you can do 3 high marches followed by the squat.
• Side plank with leg raises, left side down – In a side plank position (left elbow down), line your left bent knee up in the same line as your shoulder, and straighten your right leg out.  From here you’re going to lift your hips off the ground as high as you can, while you raise your right leg straight up towards the ceiling and down for the number of necessary reps.  MODIFICATION:  If you have a hard time getting your hips off the ground, simply focus on raising your leg up and down towards the ceiling.  This is a great exercise for your abs, shoulders and butt!
• Side plank with leg raises, right side down – Repeat above on opposite side.  NOTE:  If you do not understand the positioning, watch the video for a quick instruction before you begin.

NOTE:  Remember you can always do these exercises for more sets to amp up your routine, burn more calories, and breakdown more muscle fibers.  Enjoy the fact you’ll be burning calories for 48 hours after your hard work is done J

Cool Down/Stretching

• Complete 5-10 minutes of nice gentle stretching

Get sweaty and feel sexy!

ashley dale roy