Bum, Thighs & Core Workout

Posted on Monday, January 9th, 2012 at 8:18 am

 

 

Hi Everyone,

 

After a long 3-week break, I’m happy to be back in action. I hope you’ve all enjoyed the holidays and are welcoming the New Year with high hopes. 

 

Today’s 12-minute circuit training workout focuses on the bum, thighs, and core. 

 

The goal is to complete 3 rounds of all 4 exercises.

 

Push as hard as you can but most of all enjoy the workout. 

 

Beginners can find modifications towards the end of the video. 

 

All of the workout details are below: 

 

 

Workout Details:

 

Set your Gymboss Interval Timer  to 4 rounds of 2 intervals: 45 seconds of work and 15 seconds of rest. Take note of your start time on a watch or clock. 

 

There are 4 different exercises and you will do each exercise for 45 seconds.  Rest for 15 seconds before performing the next exercise in the circuit.

 

After you complete the first round of all 4 exercises, reset your interval timer, take a quick rest and sip of water before repeating the circuit twice more for a total of 3 sets (rounds). 

 

When you’re done, record your time. 

 

It should take you anywhere between 12 minutes and 15 minutes to finish the workout depending on your fitness level and length of rests between sets. Here are the exercises:

 

1. Step-Up Back Leg Raise: 

This is a great exercise to shape your bum and tone your legs.  Make sure that you keep your back leg straight when you do the back leg raise at the top of the move. 

 

2. Chair Crunches: 

You’re really going to feel the hip flexors burning as well as the core.  Make sure that you keep your back straight throughout the exercise and don’t hold your breath.

 

3. Jump Lunges x 3 to Mountain Climber x 2: 

In addition to getting your heart pumping, this exercise is excellent for toning the legs and bum.  The mountain climber targets the shoulders and core, and also adds a cardiovascular element.

 

4. Alternating 1-Arm Plank: 

This is an amazing core exercise.  You’re entire mid-section will be on fire!  Make sure that you hold the pose for at least 2 counts before switching arms.

 

All 4 exercises count as 1 round (set). Perform 3 rounds and record your finish time.

 

Enjoy!

 

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