December 6, 2011

LADY SPARTACUS WORKOUT FOR FIRM GLUTES, LEGS, ARMS AND CORE – LADY SPARTAN D-MO

WORKOUT FOR FIRM GLUTES, LEGS, ARMS AND CORE I did this Spartacus workout with my cousin Lady Spartan D-Mo. (AND YES I WORKED OUT IN TRACK PANTS AND NO SHIRT – LMAO). It’s quick and effective. Took us under 30 minutes and we were both drenched. This workout is fantastic for firming your glutes, legs, arms and core as well as burning your unwanted fat. This workout targets all the problem areas for a woman. Your glutes, legs, arms and core.  All you need is a kettlebell or dumbbell and you are set.  Workout Instructions – 10 Exercise Circuit – Complete 3 Full Rounds – 25 Minutes Perform each exercise in succession for 30 seconds of work followed by 10 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise. After you complete all 10 exercises or one round in succession you will rest for 2 minutes. Then repeat 2 more times. EXERCISE LIST 1. Alternate One Arm Kettlebell Swings 2. Dive Bombers 3. Plyo Split Squats 4. Alternate One Leg V-Ups 5. Plyo Kettlebell Sumo Squats 6. Spiderwoman Planks 7. Kettlebell Meet the Queens 8. One Leg Table Hip Thrusts 9. Pyramid Glute Kickbacks 10. Star Burpees and Kettlebell High Pulls   WHAT YOU NEED: Gym Boss Timer: http://tinyurl.com/yllwjdt Kettlebells – Dragon Door: http://www.dragondoor.com/shop-by-department/kettlebells/?apid=4be946acb37d2 Post Workout Protein Drink: http://funkroberts.getprograde.com GET YOUR PINK GYMBOSS

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