Trouble Zone Target
Print Workout Here
We all have those areas we want to work a little more and I really hope this targets those zones for you. It’s not a crazy burner and should hopefully be a good “relaxing” start to your Monday. No burpess. No cardio. These are my trouble areas and I hope you feel the burn like I did! It will only take you 18 minutes of warm up and workout to get this done!
What you will need:
- Just your sexy self, an Ugi ball and heavy weights, I used 12 lbs
Warm-Up:
- 300 jump rope
Workout: 50/10, 4x thru.
- Elevated Side Lunge Pulse – Right side – Grab that Ugi ball and place your right foot on the ugi with your legs spread pretty wide apart. Be sure to push your whole foot into the ball so it doesn’t slide out. Once you have that foot on your ball then lean towards the ball sideways and pulse into a side lunge. Your other leg should be straight. You can do small pulses here or full pulses coming back up to standing. Switch it up for some variety.
Modification: If you don’t have an Ugi ball use the first step of your stairs or a bosu or something else about 8 inches to a foot off the ground. You don’t want to go too much higher than this. Grab a weight if you like as well to hold in your hands. - Elevated Side Lunge Pulse – Left side – Same as above just left leg.
- Clam Shell Chest Press – Bring your head and shoulders on to your Ugi so they are supported – don’t let your head hang over the ball (can also do this with a bosu or stability ball) and grab your weights in each hand. Bring your hips up high and have the weights ready for a chest press. Be sure to bring the weight up over your chest, not your face. After you raise the weights up open and close your legs like a clam shell then bring your legs back together and lower the weights back down to your chest but keep your hips elevated. You will feel your bum and lower back working here!
Modification: You can do this without being elevated and sometimes this can be a little easier on your back. Come right down on to the floor and do a hip raise or clam shell and chest press from here. - Ball Push in Dead Bug/Inverted Chair –Get on your back with your legs bent 90 degrees in the air and your back flat on the floor. Grab your ball (or even just your hands) and push the ball against your legs for added tension. Hold it here.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Done and my legs feel it
Awesome job Kim!
All done…ow my arse
Love it Ash!
Those ball push in inverted chair are deceiving! Loved how this one changed things up a bit!
I know right! I haven’t done them in a while and totally forgot the deep burn! :) Great job girl!
Had sweat going! Done
Nice Jenn!
wow! My inner thighs are dying!! Love the inverted chair push ball move.
Great work Amanda!! Love that you got the burn in there too :)
Done
Killin’ it!
Done
Boom!
Happy Tuesday!
You too! Great start to Tuesday!
Loved that!
Wooohooo!
Morning Nicole, that was a nice light workout, but still got a light sweat on! And I appreciate the no burpees this morning;) lol
hahaha Sometimes it’s nice to take it a little slower and zero in on the small muscles. I know I always don’t need a big sweat to feel great after. Great work girl!
Those lunges are deceiving.
Totally!
Hot damn that was hard after Tuesday’s challenge! So sore today but decided to push through!!
I don’t doubt! This workout hit a lot of those spots we worked on tuesday. Love that you pushed through girl
Just what I needed more ass and abs lol. Killer with this week. Ty Nicole
Haha opps! I guess i didn’t plan that one too well :) you’re gonna have an ass of steel baby!!
Hey Nicole – I felt like I was feeling the ab pushing more in my legs than my abs. Was I doing something wrong, or is it likely just because my legs were exhausted? haha
Hey Amanda – your legs very well could have been exhausted or if your leg muscles are weaker. The big thing with that push is making sure you are constantly pushing that back down to the floor the entire time. It makes a big difference. if you try the move again try doing it without pushin on your legs and just focus on contracting your abs and pulling your back to the floor and you should hopefully feel it more :)
All Done
Nice work girl!
All done
Rockin!