Backside Blast QWOD

Opposite arm/opposite leg

If you're not ready for today's QWOD, then you're not ready to look hot!  Today's Quick Workout Of the Day is all about your bum and your back, so get ready for the burn!

QWOD for Thursday, November 18th

• Opposite arm/opposite leg with bent knee leg lifts - 15 per leg (squeeze your glute as you raise your bent rear leg)
• 20 super-slow bent over back flys (no need for weight, just use isometrics to squeeze the shoulderblades together)
• 50 air squats, with jumps every 5 reps (squeeze those glutes on the way up)
• 20 triceps dips with good form
• 5 SLOW single leg squats per side
• 20 good mornings (with straight legs, bend over until your back is parallel to the ground, but be sire to look up the whole time and not arch your back - very important!)
• Opposite arm/opposite leg, with right arm straight out and left leg out tot he left.  Hold for 20 seconds, then switcharm/leg.  Repeat 3 times.