Hello my fit freaks!!! Happy HUMP DAYYYY!!!  Jenn here with another W.O.W for yah. 


Since we crushed our upper body and core last week I felt it was only fair to do the same this week to your lower body. You're welcome. You can thank me later.  

So, this week’s workout is based off a workout I created a few weeks back when we, did a benefit for Brighter Bites. This was a donation only workout that consisted of a mix of our amazing trainers teaching 25 minute workouts for a total of 3 hours. I decided to use of my 25 min slots to do a lower body plyometrics and power workout. The beauty behind this workout is the only piece of equipment used in the entire circuit is the Dynomax Ball. Yup, that is it. This little guy will be with you throughout this entire workout, even on the surprise run. Hence the ”Little Man Rule”. For all of you pre/post college people who remember the game “Kings Cup”, you’ll understand why and where the title came from. For everyone else who doesn't get it. Just ask around you'll find out pretty quick.  

If you're thinking “This cant be that difficult. Its only 25 minuets long, and its just a dynamax  ball.” Well, you have another thing coming. To this day I still have people who participated in this benefit event,  coming up to me and telling me it was one of the hardest workouts they have ever done!

Now how do you feel about this? You ready to shed some fat while adding deffiniton to those legs and booty? Perfect , Lets do this!!!

What You'll Need: 1 Dynomax Ball, Interval timer, and Water 

How Long:  25 min 

The Workout:  
This is a H.I.I.T Workout that consists of 5 exercises. Performed with 40 seconds of work and 10 seconds rest. Move from one exercise to the next till you have completed all 5 exercises, 1 round complete.  You will then start back up at the top and go through this entire circuit again for a total of 5 rounds. Yes ….5 ….But wait, heres the added surprise. The run!!! Before you begin each new round you must take your “Little Man” outside or on the treadmill for a 30 second sprint. Hold it how you will, but he must be part of you. Take a sip of water, but no more than 20 seconds rest. Rinse and repeat my friends. Enjoy!!!

The Exercises:

Lateral Jump - Overhead High Knees Back

2 Jump Lunges - 1/2 Bupree
(1/2 Burpee is a burpee with out the pushup) 

Swing & Slam
(Use the Dyno Ball as you would a KB Swing, engage the hip drive, squeeze the butt. Once the ball is overhead slam it down to the floor)

Frog Jump - Curl - Press Out
(Plank position with your hands on the ball. Jump your feet to your hands landing in a low squat position. From there take your ball and press it out from the chest )

Alternating SL Touch Down- Knee Drive
(Think of this as a single leg RDL. Single leg balance standing position with the ball in your hands. Hinge at the hips, maintain a flat back tap the ball down to the ground. Driving through your heel come up into a pogo hop driving the opposite knee up. Switch your balancing foot and repeat the same sequence on the other side.