Cross-Training with Booty Quake: Booster Juice Workout

I filmed this workout the day after I did a variation of it to test it out for you guys, and by the time I was filming, my legs were already burning from the day before!

Here’s the scoop on the Booster Juice workout:

Duration: as fast as you can complete all reps with good form.
Equipment: stopwatch
Instructions:
Booster #1: 20 burpees
Strength Exercises: do 3 rounds of the following 4 moves:
10 x 10 sumo squat pulses…10 pushups… 20 lunge jumps… 20 roll-ups (pilates situps)
Booster #2: Side to Side Power Planks

Tips:
For the burpees – proper form is: squat, plank, pushup, squat, jump! Don’t cheat the quats.
The side-to-sides are counted as one per side – watch the video to make this clearer. So, from a crouch, you jump your feet back to plank, then towards your hands, then back to the left, then back to your hands for 1 rep. Repeat all to the right for rep 2… etc.

Try to keep really good form throughout! Keep your chest and head up during the sumo pulses and the lunge jumps. To be honest, in watching the video I realize that I can do a better job there sometimes too.
Record your time! This is a great workout to come back to in a couple of months and see if you can beat your time. Leave me a comment below and let me know your time or just what you thought of the boosters.

See you next time!

Booty Quake has been playing and coaching with the Terminal City Rollergirls since 2007, and created Roller Derby Athletics (www.rollerderbyathletics.com) in 2012 to provide training resources for derby athletes. The site provides information on mental training, nutrition, injury prevention/recovery and fitness, including workout videos. Proper off-skate training has had a major impact on her own success in derby, and she has helped hundred of leaguemates and skaters from around the world on that journey too.

Bio
Latest Posts

Booty Quake

Booty Quake has been playing and coaching with the Terminal City Rollergirls since 2007, and created Roller Derby Athletics in 2012 to provide training resources for derby athletes. The site provides information on mental training, nutrition, injury prevention/recovery and fitness, including workout videos. Proper off-skate training has had a major impact on her own success in derby, and she has helped hundred of leaguemates and skaters from around the world on that journey too.

Latest posts by Booty Quake (see all)

Killer Core 250 Workout - August 14, 2013
Cross-Training with Booty Quake: Pre-Hab! Proper Form - May 30, 2013
Cross-Training with Booty Quake: Booster Juice Workout - May 28, 2013

About the Author

Booty Quake Booty Quake has been playing and coaching with the Terminal City Rollergirls since 2007, and created Roller Derby Athletics in 2012 to provide training resources for derby athletes. The site provides information on mental training, nutrition, injury prevention/recovery and fitness, including workout videos. Proper off-skate training has had a major impact on her own success in derby, and she has helped hundred of leaguemates and skaters from around the world on that journey too.