Workout Wednesday: Burning Some Buns

So for today's workout we focused on legs...er our butts, actually.  There was plenty of complaining, mostly from me (it's hard to chase kids around after a workout that makes your legs feel like jello!)  Plus, my kid likes to jump on top of me for almost every exercise.  For example, I'll be doing squats while she's hanging from around my neck.  She's just helping to add weight, right?  But anyways, we had a fun day of working out and I love that Sheridan gets so into it.  She'll usually join right in with whatever exercise we're doing. Here are just  a few of the exercises that we did this morning.

1. Narrow-legged squats with Medicine ball throw.

For this exercise, you'll stand with your feet shoulder width apart.  When you squat down, hold ball chest level and when you stand back up throw the ball in the air and catch it.  Focus on squeezing your buns when you stand up.  Complete 2 sets of 30 reps.

  

2. Single-leg bridge with leg extension.

On this one, you'll lay on the floor with one foot flat on the floor and your other leg will rest on your knee on the opposite leg (wow, this is kind of hard to describe!) From there you will lift up your bottom and hold it up while you extend the leg that was resting on the other leg.  I really like to point my toes because this really causes your entire leg to extend the full length.  Believe me your butt will burning with or without a toddler laying on you and licking your face! Yuck! Try to do 2 sets of 20 reps on each leg.

3. Squats with plate curls.

This is a good one because it really makes you engage your core since the shape of the weight is a little awkward.  Position your feet in a wide squat, always be mindful to sit back like you're sitting in a chair and to not let your knees go over your toes.  This protects your knees.  We used a 25 lb weight to curl, but you could use more or less depending on your strength.  When you squat down let the weight down to arm's length and when you stand up, curl the plate up to your shoulders.  Do 2 sets of 30 reps. 

Have a great work out!

Cooped Up Cowboy's Wife- Candace