The @$$ Cramp Workout

The Thang:

Achin’ Legs
20 Squats
20 Step Ups (10 each leg)
20 Lunges (10 each)
20 pylo Lunges

Around the World:
10 right forward lunges
10 right side lunges
10 squats
10 reverse right lunges
10 reverse left lunges
10 jump squats
10 left side lunges
10 left forward lunges

BLIMPS on the stairs
– go up one flight of stairs and back down–> 5 burpees
– go up 2 flights of stairs and back down–> 5 burpees, 10 lunges
-go up 3 flights of stairs and back down–> 5 burpees, 10 lunges, 15 imperial walkers
– go up 4 flights of stairs and back down–> 5 burpees, 10 lunges, 15 imperial walkers, 20 pushups
– go up 5 flights of stairs and back down–> 5 burpees, 10 lunges, 15 imperial walkers, 20 pushups. 25 plank jacks
– go up 6 flights of stairs and back down–> 5 burpees, 10 lunges, 15 imperial walkers, 20 pushups, 25 plank jacks, 30 squats

Jane Fonda Legs:
– lay on one side–> big circle forward with top leg, then reverse; ride the bike
– switch to the other leg

Name o Rama