Friday Fitness: The June A**-Kicker Workout

I haven’t posted a workout here in a while, but I thought a great way to start the weekend off would be to post one of the tougher workouts I’ve come up with lately.  I call it the June ass-kicker workout because it knocks me on mine to teach it, and more than once, I’ve had clients leave class muttering ‘whoa, that kicked my ass’ between gasping breaths.  Appropriate, right? Anyway, the best part about this workout is that you don’t need any equipment, and you can do it outside if you want to enjoy the summer weather (is it summer in other parts of the US? Chicago hasn’t gotten the memo).  All you need is a timer and yourself, so give it a shot this weekend, and let me know what you think!

The June Ass-Kicker

60-45-30 Cardio Set (Do each exercise for 60s 1x through, then 45s for each, then 30s for each)

Burpees

Speed Skaters

Mountain Climbers

Tuck Jumps

Squat Thrusts

Football Runs

(Rest)

Sprint Combos (Find an open field, stretch of grass in the park, or a track (about 100-150 yards); Sprint down to one end, do designated exercise on the way back)

Sprint-Skip (high knees, getting off of the ground)

Sprint-Walking lunges

Sprint-Sprint

Sprint-Frog Leaps (squat as low as you can, touching ground, and spring forward, landing with soft knees)

Walking wide squats both directions (face same direction down and back to hit both sides)

Do entire set 2x

(Rest)

60-45-30 Strength Set

Pushups

Sumo Squats

Plank w/ single arm row

Reverse Lunges

Plank-ups (aka Plank to Palms)

Let me know if you don’t know what something is or if you need modifications, and get to sweating! Happy weekend!