Samz Boost & Blast Butt Interval

Hey everyone. Thanks for sharing your posts and thanks for liking my previous workout posts. Here is another one, very interesting and intense, make changes as you like to work with your group.

Following is a cardio routine, do it from 1-2 minutes each:

• Fast Feet: stand feet close, come into semi squat position, rise up on balls of your feet and step fast alternating.
• Jumping jack
• Star Squat - works on arms, abs, and legs. Stand with feet together, arms by sides. Squat low, placing palms on floor in front of feet, directly under shoulders. Kick feet straight behind you, landing in push-up position (balancing on palms and toes, back flat, abs engaged). Jump feet forward to squat. Immediately jump straight up, bringing arms and legs up and out to sides (like a star). Land in starting position.
• Speed Skater - works on shoulders, back, abs, butt, and legs. Stand with feet hip-width apart, arms by sides. Lunge left leg out to side, keeping right leg straight. With back flat, hinge forward from hips, reaching right arm to left toes, extending left arm behind you. Staying crouched, hop left foot next to right, then switch sides, lunging right as you sweep left arm toward right foot and right arm behind you to complete one rep.
• Lunge Kick...works on abs, butt, and legs. Stand with feet hip-width apart, arms by sides, elbows bent. Lunge forward with left leg while swinging right arm forward and left arm back. As you rise, kick right leg straight up and swing arms in opposite directions. Lunge forward with right leg as foot lands on floor. Continue lunge kicking forward 4-8 steps (according to your space), alternating legs. Turn around and lunge kick back to start.
• Knee-Up Jump Lunge - works on abs, butt, and legs. Stand with feet hip-width apart, arms by sides, elbows bent. Lunge back with right leg while swinging right arm forward and left arm back (like a runner). Press off left foot and jump straight up (as high as possible), bringing bent right knee toward chest and swinging arms in opposite directions. Return to lunge as you land. Do 10 reps, then switch legs and repeat. Or do 1 minute on each leg.
• Sumo Kick - works on abs, butt, and legs. Stand with feet hip-width apart, toes turned out slightly and elbows bent by sides, fists in front of chest. Take a large step out to left with left foot and sink into a wide squat. Stand up, placing weight on left leg, leaning slightly to left, and kick right leg out to side with foot flexed. Lower right leg, bringing right foot beside left. Do 10 sumo kicks across floor; switch directions, kicking with left leg back to start. Repeat. Or do alternate legs.
• Partner Plie & Clap - partners stand facing each other about 2 feet away, do a plie squat, come up and clap hands with your partner in the middle in front, immediately go down into squat.

Butt Boosters:

• Step-Up to balance - abs, glutes, quads, hamstrings. Stand facing a step, bench or stair. Step up with your right foot and lift left leg to hip height, knee bent 90 degrees. Hold for 5 counts and step back to start. Repeat 10 to 15 times; switch sides.
• Lateral Shuffle with Tubing - glutes, quads, outer thighs. Tie a resistance band or tube around your thighs. Bring your feet slightly wider than hip-width apart, toes pointing forward. Squat down until thighs are almost parallel to the floor. Step your right foot out to right side as wide as possible, then bring left foot toward the right, coming back to starting position. Repeat, stepping left foot out to the left. Continue alternating sides for 2 minutes.
• Bridge with Tubing - glutes, hamstrings, outer thighs. Tie a resistance band or tube around your thighs. Lie faceup on floor with heels slightly more than hip-width apart on a step, bench or stair; arms extended at sides with palms down. Push your knees out as wide as possible. Digging your heels into the step with toes elevated, press into palms and lift hips toward the ceiling. Hold for 5 counts, then slowly lower. Repeat 15 to 20 times.
• Supine Single-Leg Bridge-Glutes, hamstrings. Lie faceup on floor with feet hip-width apart on a step, bench or stair, arms extended at sides with palms down. Lift left leg toward ceiling. Pressing right heel into step, lift hips off floor; hold for 5 counts. Lower and repeat 5 times. Switch sides.
• Prone Hip Extension - glutes, hamstrings. Lie facedown over a bench or padded stool, with your legs hanging off the edge. Engage your abs and lift both legs to hip height. Hold for 5 counts, then lower slowly. Repeat 10 to 15 times.
• Basic Bridge - glutes, hamstrings. Lie back, knees bent, feet on the floor hip-width apart, arms extended at sides with palms facing down. Lift your hips toward the ceiling, pressing into your heels (but don't squeeze your glutes). Hold for 10 deep breaths, then slowly lower your hips to the floor. Repeat 5 times.
• Donkey Kick - glutes. Get on your hands and knees, with wrists aligned under shoulders and knees under hips. Drawing your abs in, lift your left leg parallel to the floor, with knee bent, foot flexed. Return to starting position and repeat 15 to 20 times. Switch sides.

Upper Body:

• Shoulder Press Progression 12 each - shoulders, arms, upper back. Arms bent and elbows shoulder level, palms front-press up. Upright row-palm in, lift weights chest level and elbows out. Lateral raise-lift weights out to shoulders level.
• Double Cross 10 reps. Hold in plank position, feet slightly wide, arms straight, lift right leg behind and cross over to opposite side and tap on the floor, repeat with other side.
• Staggered push ups - shoulders, chest, arms, abs. Begin on hands and knees with hands about shoulder-width apart and left hand 4 to 6 inches in front of right hand (keep hands close to chest). Walk feet back until legs are fully extended, keeping abs firm. Do 10 push-ups, bending elbows to 90 degrees and bringing chest just above the floor. Switch hand positions, placing right hand 4 to 6 inches in front of left; repeat for 10 more reps.

Abs Work:

• The Rockette: 20 reps. Lie down on your back. Place your hands behind your head, elbows wide. Pulling in your abs, lift your head, neck, and shoulders off the floor. Then lift your legs straight up. Now twist your right shoulder over to your left leg as you lower your right leg. Come back to the center, then twist your left shoulder to your right leg as you lower your left leg. Scissor back and forth for 20 counts, then lower back to start. This move works your abs and obliques.
• The Side Crunch: 8 reps x 2 sets. Knee left on the floor and lean all the way over to your right side, placing your right palm on the floor. Keeping your weight balanced, slowly extend your left leg and point your toes. Place your left hand behind your head, pointing your elbow towards the ceiling. Next, slowly lift your left leg to hip height as you extend your arm above your leg with your palm facing forward. Look out over your hand while bringing the left side of your ribcage towards your hip. Lower to your starting position and repeat 6 to 8 times. You'll do 2 sets of 6 to 8 reps and then switch sides to do the same. The Side Crunch targets your obliques, which are the abdominal muscles that run down your side. It also works your lower back, glutes, and thighs.
• Frog Reach Through: 20 pulses. Lie down on your back, lift your legs off the floor, and press the soles of your feet together. Press your palms together, straighten your arms, and reach through your legs. Your shoulder blades should lift off the floor. Pulse forward as you reach, exhaling each time. Do 20 pulses. Your upper body should hover off the floor the whole time as you use your ab muscles to pulse forward. For the second circuit of this exercise, hold a light dumbbell and pulse forward 20 times. Take a short breather and then do 20 more pulses with 2 dumbbells for your third and final set of the frog reach-through. This move works your abs.

Ouch! my class was screaming....it takes about 90 minutes to finish the whole program.

Give a try..
Love & peace
Sam

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