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Butts and Guts: Week 2


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For Week 1, please go here: https://friendshipfitness.com/blog/butts-and-gutts-week-1/

Hope everyone enjoyed the first week of the Butts & Guts program!  We are onto week 2!Just to clarify a couple questions from last week!  The goal is hitting the workout from the post at least once during the week…but if you want to do it more, you totally can!  You could even go back to last week and keep adding the at home workouts in…then by the end of the 6 weeks you would have 6 days of at home workouts! Remember to tag us in your Butts & Guts posts for a chance at winning a prize each week! & join us Saturday at 9:30am for a 30 min class!  $5 to drop in to #buttsandguts !

Warm-Up:

10 Toe Taps each leg

10 Single leg bridges with knee hug

10 Side leg raises

10 second crunch hold

Work-out:

10 down to 1

Lemon Squeezers

CrunchesButt Lifts (so 10 of each, 9 of each, 8 of each….all the way down to 1)

Then….2 rounds:

20 Step Back Lunges with a Knee Raise

20 Glute Press

Nutrition Tip:

Don’t Drink Sugar Calories

Consuming sugary drinks is one of the fastest, easiest ways to put on unwanted fat. This is because your body doesn’t register liquid sugar calories the same way it does solid food calories. For this reason, when you drink soda, you end up consuming more total calories.

  • Soda

  • Sweet tea

  • Juice

  • Sweet coffee drinks

  • Powdered drink mixes (kool aid/lemonade)

  • Sports drinks

Sugary drinks are also strongly associated with health issues like type 2 diabetes, obesity, heart disease, and many others. Try swapping your sugary usual for one of these alternatives this week!

  • Unsweetened iced tea

  • Sparkling water (La Croix/Waterloo/Perrier)

  • Fruit infused water (lemon/strawberries/mint/raspberry/lime)

  • Coffee (use Stevia to sweeten if you must!)

  • Coconut water (great for a Sports Drink replacement!)

  • Good ol’ PLAIN WATER (see last week’s Nutrition Tip 😜)

Key Points:-all warm-up items should be done with control!  -try to have a small moment of balance on your tailbone with lemon squeezers!-shoulder blades should lift off floor with crunches!-keep your feet going straight to the ceiling with butt lifts!-tighten your butt cheek with the glute press!  

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