Back with a quick WOD

I only have a 30 minute lunch here at work and I usually use it to work out. It's much easier to work out here because when I get home I want to spend time with my family. Today I killed it! it was short and sweet and to the point. I only wish I had more time!!!

Warm up

-5 min stair master with 5lb ankle weights. I was going on speed 4-5 skipping a stair and doing a back leg raise. *always doing what I can to work my booty*

I was dying at my 5 minute mark. Burns so good!

For my workout I decided to Utilize the cable machine and it was awesome! I definitely underestimated this thing. I kept wishing for a smith machine instead but I've been making it work. 

Okay here's what I got done today  in my very limited time.

 Superset

-Side lunge. 15x { R and L }

(If you're doing a right leg side lunge the cable should be hooked to your right leg)

-lateral leg raises with the cable machine 15x { R and L }

**repeat 2x and go heavy as long as your mvmt is controlled!**

REALLY SQUEEZE AT THE TOP

Superset

-46lb kettle bell straight leg dead lift. 15x  (that was the heaviest one here at work)

-46lb kettle bell wide leg squat (plow squat/sumo squat) 15x

**repeat 2x**

AGAIN, REALLY SQUEEZE THOSE BUTTS AT THE TOP! 

I did a quick cool down and then had to shower and get back to work. I was hoping to do more, but at least I got some leg work in and I feel great! No matter what just keep moving. That's what matters! 

Don't forget to fuel your body properly and get some protein in to feed those growing muscles. I've really been working on my booty gains. It's much too slow of a process, but it's working!

Keep at it and go get sweaty! 

Kar