{"id":777,"date":"2014-03-19T09:54:27","date_gmt":"2014-03-19T13:54:27","guid":{"rendered":"http:\/\/digorg.com\/napfitpt\/?p=777"},"modified":"2014-03-19T09:54:27","modified_gmt":"2014-03-19T13:54:27","slug":"crush-your-legs-and-butt","status":"publish","type":"post","link":"https:\/\/digorg.com\/napfitpt\/crush-your-legs-and-butt\/","title":{"rendered":"Crush Your Legs and Butt!"},"content":{"rendered":"

\"butt\"<\/a><\/p>\n

The following workout isn’t for the faint of heart! \u00a0If you need modifications comment below or send me an email at jnapoletan@gmail.com.<\/p>\n

12 HEAVY Dumbbell Squats <\/strong>(20lb dumbbells or higher)<\/p>\n

<\/strong>10 (slightly lighter) Dumbbell Squats <\/strong>(decrease weight by 5-10lbs)<\/p>\n

Decrease weight by 5-10lbs again and perform 3 back to back sets of 8, 6, and 4 Dumbbell Squats holding the last rep of each set in a squat position for a 10 count<\/strong><\/p>\n

<\/strong>Next, superset 4 sets of 24 Walking Lunges with 4 sets of 12 box jumps. \u00a0<\/strong>Use 10-15lb weights for the walking lunges.<\/p>\n

After that, create a 3 station circuit that includes\u00a0Bulgarian Split Squats, Kettlebell Swings, and Straight Leg Dead Lifts. \u00a0<\/strong>Use 10-15lb dumbbells for the split squats and dead lifts and use a 15-25lb kettlebell for the swings. \u00a0Complete 4 sets of 12 reps at each station. \u00a0Perform these exercises in the form of a non-stop circuit.
\n<\/strong><\/p>\n

Finally, finish up with a Weighted Wall Sit<\/strong> (20lbs) until failure. \u00a0Take a 10 second break, max, and repeat your Weighted Wall Sit\u00a0<\/strong>with 10lbs. \u00a0Take another short break, 10 seconds or less, and complete a final\u00a0Wall Sit<\/strong> without weight until failure.
\n<\/b><\/p>\n

If you made it through that you’re awesome! \u00a0Hopefully you don’t lose any friends tomorrow from walking like you have a peg leg…Just tell ’em it’s “swag”.<\/p>\n","protected":false},"excerpt":{"rendered":"

The following workout isn’t for the faint of heart! \u00a0If you need modifications comment below or send me an email at jnapoletan@gmail.com. 12 HEAVY Dumbbell Squats (20lb dumbbells or higher) 10 (slightly lighter) Dumbbell Squats (decrease weight by 5-10lbs) Decrease weight by 5-10lbs again and perform 3 back to back sets of 8, 6, and … <\/p>\n

Continue reading “Crush Your Legs and Butt!”<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1],"tags":[36,44,26],"class_list":["post-777","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-circuit-training","tag-uncategorized","tag-lower-body"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/posts\/777","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/comments?post=777"}],"version-history":[{"count":1,"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/posts\/777\/revisions"}],"predecessor-version":[{"id":779,"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/posts\/777\/revisions\/779"}],"wp:attachment":[{"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/media?parent=777"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/categories?post=777"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/tags?post=777"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}