NO Options!!!

Today was Butt & Gutt - NO OPTIONS style! It went like this:

10 minute warm up on the spin bikes using a variety of gears and intensities. Ashley selected the gears and this was only the beginning....

Today's B&G was a circuit based session. There were 7 stations to complete, nearly all of them weighted. What do I mean by "no options"? The weights were selected for us for each station. The format was 30 seconds work, 30 seconds rest unless you were completing a single leg or single side circuit, then you got no rest at all. the stations were:

1. Back Extensions - 10lb weight - complete back extensions for 30 seconds, 30 seconds rest, repeat for 4 sets, holding the 10lb weight at your chest and bending over the machine until you were upside down and then returning to a straight angle with your body. Hello lower and mid back!

2. Squats - 20 - 30lb weight - I picked the 20. Hold the weight at your chest and squat until your butt hits the bench. Return to standing. 30 seconds work, 30 seconds rest x4.

3. Russian Twists - 15 - 20lb weight - 1 picked the 15. Sit in a V leaning back, knees bent, feet off the floor and twist first to the right and then to the left, bringing your elbows as far back around your side as you can in the twist. 30 seconds work, 30 seconds rest x4.

4. Donkey Kicks - no weight, no break - On your hands and knees, bring one knee in to your elbow and then kick it out and up behind you. Keep your back straight and move only your leg. 30 seconds on the right leg, 30 seconds on the left leg, repeat 4 times with NO BREAK in between. You will swear that your legs are about to fall off!

5. Alternating Lunges - 20lb weight - Stand with the weight on your shoulders and lunge forward. Stand back up, switch legs and repeat.  30 seconds work, 30 seconds rest x4

6. Ball Passes - no weight, just a big rubber ball - Lay on your back, hold the ball between your lower legs and bring your legs up. At the same time crunch up and reach for the ball, pass the ball to your hands and lay back down, keeping your hands, feet, and the ball from touching the floor. Crunch up again and pass the ball back to your legs and repeat. 30 seconds work, 30 seconds rest x4.

7. Side Plank with Hip Drop - no weight, no break - Get into side plank position but instead of holding it, drop your hip to the floor and then back up to plank position. 30 seconds on the left, 30 seconds on the right, repeat 4 times with NO BREAK in between.

5 minute cool down on the bike - a great stretch - and I still swear my legs are going to fall off. The great thing is that this is the first time in a while that I have been sore after a B&G class. The really great thing is that I completed the workouts. I look back over the past 20 weeks and am amazed at how far I have come.

Thank you out to Ashley, Trudy, and the girls who are so very encouraging!!! Let's rock it!