Just ButtJoyce Vedral
Year Released: 2005
Categories: Lower Body Strength
This is a great one from Joyce with a slower lifting speed (Marthe counts). You have time to change weights between exercises.
Length: 21 min.
You do 3 rounds of various mostly butt oriented exercises. A round concists of 12 exercises. If youíre time crunched, stop after the first or second round.
1)lying lower side circle 1st leg
2) Lying butt lift
3)lying lower side circle 2nd leg
4)lying floor scissors
5)front to back 1st leg(looks like a pilates move. I also saw this move in Firm Better body and buns floorwork. Where you swing your leg front to back)
7)front to back 2nd leg
8)alternate and together butt lift
9)Back leg kick up and to the side 1st leg
10 back leg kick up and to the side 2nd leg
11)kneeling back leg extension 1st leg
12)kneeling back leg extension 2nd leg
rest 15 seconds and repeat this 2 more times.
Iíll sub exercise 6 with inner thigh work (supine, opening and closing legs).
One could alternate full versions and time crunched versions of the Just Joyce titles, thus maintaining a two-day split and shorter workout time, but still reaping the benefits of doing the full pyramid this way:
Day 1: Just Arms (full) + Just Bra-Roll (time crunch)
Day 2: Just Thighs (full) + Just Butt (time chrunch)
the next two days are REVERSE:
Day 3: Just Arms (time crunch) + Just Bra-Roll (full)
Day 4: Just Thighs (time crunch) + Just Butt (full)
Day 5: See Day 1
Day 6: See Day 2
The next week you would start out working the lower body instead of upper body, keeping upper and lower body in balance.
So you alternate full and time crunch versions of the titles, thus maintaining a two-day split and shorter workout time, but still reaping the benefits of doing the full pyramid.