LorCore Lower Blowout 

The LorCore Lower Blowout workout is a little piece of hell I invented for myself to try to blast my legs, glutes, and abs. It is designed to burn body fat, improve muscular strength, endurance and balance. 

Mostly, it just makes me weep.

But there are results from this workout, so I share it with all my clients. See how it works for you!

Step Kick Lunges (My "signature" move!) on 5 riser bench-5 lb dubmbells
16x right leg, 16x left leg-2 set

• Begin standing on bench (5 risers) with arms at shoulder height. 
• Lunge down to floor with right foot, touching toe to floor but not resting back on it. 
  
• Drive back up to standing on left leg, bringing right knee up above hip. Kick right leg out in front, pressing weights over head. 
  
• Return to bent knee position and bring weights back to shoulders. 
  
• Lower right foot back down to lunge again. Repeat 16x. Switch sides.
  

Over the Top Squats with 8lb ball
Over and back 16x- 2sets

• Place left foot on 5 riser bench and right foot on the floor close to the bench.
  
• Squat back onto glutes of left leg, brace abs and chest and place ball above left knee.
  
• Step up onto bench with right foot, using propulsion to lift up and over the top of the bench, bringing ball up over head. 
  
• Land the left foot on the floor, squatting back into glutes on the right, bringing ball down to right knee. Repeat back and forth 16x.
  

Side Squat Knee Lift-8lb ball (Click to see video)
16x right leg, 16x left leg-2sets

• Stand on one side of 5 riser bench holding ball at chest and place one foot on bench.
  
• Sit back in a squat, bracing abs and pressing ball out in front of shoulders.
• Step up onto bench leg, raising opposite knee up toward abs while sweeping ball up to forehead and down toward lifted knee. 
  
• Return foot to floor, squat and press ball out in front of shoulders. 
  
• Repeat 16x and then switch to other side.
  

One Legged Squat Press-8lb ball
16x right leg, 16x left leg-2 sets

Box Jumps-5 riser bench
32x-2 sets

• Straddle bench and jump up, landing in a squat with chest up, heels on bench, abs pulled in.     
  

Ball Shuffle Squats-8lb ball (Click to see video)
Back and forth 16x-then 8 squats in place-2 sets

Lunge Sequence-20 lb barbell
8x lunges with kicks, 8x lunges with shoulder press, 8x lunges with rows
1 set right, 1 set left

• Begin with one foot forward and other foot behind with heel up. 
  
• Bend both knees to lower into a lunge, keeping torso upright and abs contracted. 
  
• Straighten front leg to standing and draw back knee forward, up above hip.
  
• Kick leg out in front, then return to bent knee position.
  
• Return foot back to lunge position with heel up and repeat 8x
  
• Continue with 8 lunges (no kick) raising bar above head as you stand, and pulling bar to chin as you lunge.
• Continue with 8 lunges, flexing chest and abs to push bar down in front of hips when standing and rowing bar up toward sternum when lunging (be sure to keep hands below elbows on the row)

Elbow to Opposite Knee Plank-1 minute-2 sets (Click to see details)

Oblique Leg Raise-Alternating legs-16x- 2 sets (Click here for pics)

• Lie on floor with back flat (no space underneath), hips tipped upward slightly, legs raised in 90 degree angle above hips, and shoulders raised off floor. 
  
• Arms behind head, chin off chest, elbows open. 
• Contract abdomen to keep back firmly on the floor, and lower one leg, keeping knee straight, and stopping about 8" from the floor. 
  
• Brace oblique and raise leg back to start, alternating legs.
  
• Do not lower a leg before the other has returned completely to starting position above hips.