Yesterday after shopping at Ann Taylor loft for a few winter items I became very aware of the fact that the backside needed some fine tuning. O.k.... a major over haul! I admit I'm not exactly joing the cast of biggest loser but I am 30 now and going to have to put a lot more effort into keeping my ars where it belongs.
I developed a few lower body work-out routines for my WOW class (women on weights) in FL. These are known as my "THAS" work-outs. Thighs and ars baby, and they pack a punch! The girls and I also used to do some parts of them at the park after short runs or sprints on the black top. "POSSUM!"-inside joke.
THAS #1 ( the one I did last night)
3x10 sets each position- squats: wide stance, hip width, feet close
3x10 each leg-single leg squat
3x10 each leg-back lunge to high knee
**30lbs on squat bar**
3x10 each leg-single leg deadlifts(30lb bar)
3x10 each leg-hinge lunges off the tallest bench
3x10 each leg- cross, step ups on the tallest bench
(the last 3 exercises are done in a series burning out each leg at a time)
I ran 2 miles before the THAS work-out. After, I went to the mat(ewww) for planks and bosu crunches. Then I jumped back on the mill for another .5mi run at my max speed.
I didn't stretch afterwards because there were a couple of sweaty dudes practicing their wrestling moves on the mats. They were grunting and groaning and I was not about to get in their way.
I've never seen anyone, other than myself wipe the mats off after abs or stretching so I do my best to avoid contact with them. People give me odd looks when I wipe them and then put paper towels down for "protection". Times like these make me miss the Y and the courteous members that cleaned up after themselves!
