Butt Blast

I use this pattern after the warm-up to begin increasing the heart rate.

• 8 Squats (press into heels, raise fully so hips are in neutral position)
• 8 Fast squat pulses (short range of motion in the bottom squat position)
• 4 Squats, add alternate knee raises for 8 repetitions
• Go right to 8 fast squat pulses
• 4 Squats, add alternating (karate) front kicks for 8 reps
• Go right to 8 fast squat pulses
• 4 Squats, add alternating (karate) round kick to side for 8 reps (do not rotate hips, shoe laces point to the front wall)
• Go right to 8 fast squat pulses
• 4 Squats slow to finish

Transfer weight side to side, like a boxer, to get the lactic acid moving

• Add right arm jabs to tempo, for 8 reps (looking at right side of room while body still faces front, right leg moves in same direction)
• Change combo to jab, hook, (same arm) for 8 reps
• Back to jab for 8 reps
• Adding in rear arm to combo, need to move the back leg:
• Right arm jab, hook, step back lunge with left leg while punching with rear arm to the right, 8 reps
• Change to cross punches, 8 reps
• Move forward with 4 cross punches
• Back with 4 jacks
• Repeat cross punch/jack 4 times
• Hold jacks for 8
• Double jacks (2 counts arms up/legs wide, 2 counts arms down/legs in), 8 reps
• Plant feet and squat for 4

• 8 Fast pulses, turn right into 8 fast dips
• Turn center, 8 fast squats
• Turn left, 8 fast dips
• Turn center, 8 fast squats
• Turn right 8 fast dips and hold
• Bring the left leg up for 8 front kicks toward right wall (which you are facing). After each kick return to dip position.
• Set up and pulse 8
• Turn center 8 Squat pulses
• Turn left, 8 fast dips
• Bring right leg up for 8 front kicks toward left wall, returning to dip position after each kick
• Set up and pulse 8
• Turn center and hold isometric contraction, low squat position
• Slowly bring the body up and repeat arm pattern on the left side.

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