Rev, White & Glutes - Rev Happy 4th Workout #2

Hope you Revvers had fun with our stair workout yesterday! Up next is our no-equipment-necessary outdoor body weight workout. Booty blasting cardio and core strength are the focus. Do this one out on the lawn, in the driveway or a nice patch of grass at Bidwell or Delaware Park. It'll take ya about 30-45 minutes. Grab your fave workout buddy and get movin'!

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Warm up:
 10 min light jog or walk around your neighborhood.

Circuit #1:
30 seconds jumping jacks

30 seconds high knees

30 seconds squats (no jump)

30 sec alternating R/L step forward lunge (or walking lunge if you have room)

30 seconds jumping jacks

30 seconds high knees

30 seconds squats (no jump)

30 sec alternating R/L step backward lunge (or walking lunge if you have room)

60 seconds squat thruster


WATER BREAK


Circuit #2:

30 sec hold a high plank

30 sec squat jump

30 sec high plank w/mountain climber

30 sec switch lunge

30 sec high plank cross-over mountain climber (right knee crosses over to left elbow/left knee to right elbow)

30 sec squat jump

60 sec sit-ups or crunches

30 sec rest

30 second in & outs

30 sec rest

60 sec sit-ups


WATER BREAK


Circuit #3: Burpee Ladder!

1 burpee, 1 squat

2 burpees, 2 squats

3 burpees, 3 squats

4 burpees, 4 squats

5 burpees, 5 squats

 
Cool down: 10 minute jog or walk around neighborhood.




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