1 July 2009
Burn It: Lower Body Butt Kicking (Literally)
This is a workout you can do outdoors for FREE with ZERO equipment. I did this yesterday and I can barely walk today (in a good way, I swear).
To do the workout, pick a smallish square block you can run around in less than five minutes*. You may want to pick one that’s in a low-traffic area. Use one block to perform each drill, moving around the block as you go (“block walking lunges” = do walking lunges down one full block). Your pace on the runs should be faster than a jog, but not so fast that you couldn’t hold a short — though somewhat breathless — conversation. If by the third set of walking lunges, you don’t hate me, then I did something wrong.
Phase One:
- block walking lunges
- block kick butts
- 25 squats
- block high knees
- run around the whole square block so you’re back where you ended the last move
Phase Two:
- block walking lunges
- block kick butts
- 25 squats
- block high knees
- block skips
- block fake tire runs
- run around the block
Phase Three:
- block walking lunges
- block kick butts
- 25 squats
- block high knees
- block skips
- block fake tire runs
- sprint one block
- run around the block
*You could also do this workout on a track. In place of running around the block, do one .25 mile lap around the track. Do the drills on the straightaways rather than the turns.
