Body Shaper – Pulsing Workout 50/10

This is a muscle burning kind of workout, and although there is not a lot of cardio, it will get your heart pumping, and you will feel good when you are done.  This workout will only take 14 minutes of your time, but surely you will feel your hard work the next day in the form of nice tight muscles!  Print workout here


Warm-Up

• Jump rope
• Squat and reach
  Repeat 2 times through

Workout

• Squat pulses with alternating lunge pulses – Do two squat pulses, followed by two backwards lunge pulses.  Repeat and alternate sides in your lunges.
• Donkey kick pulses, right – In a table top position, kick your right leg up with a 90 degree bend in the knee, and pulse your flexed foot towards the ceiling to contract your bum cheek.
  NOTE:  You will feel this on both sides, but focus on the right.
  MODIFICATION:  If you’d like to make this harder, please hold a high plank position instead of the table top.
• Donkey kick pulses, left – Repeat same exercise above on the left side.
• Scissor pulses – Lying on your back, extend both legs out and hold them at a 45 degree angle from the ground.  From here, you’re going to ‘scissor’ your legs with 2 pulses in each position.
• Bi-lateral extension pulses – In a table top position, extend your opposite arm to your leg up in the air, and pulse two times before switching sides.  Alternate back and forth, working your lower back, abdominals, and stability muscles.
  Repeat 2 times through

Cool Down/Stretching

• Complete 5-10 minutes of nice gentle stretching

Get sweaty and feel sexy!
ashley dale roy