Find yourself a field or a treadmill will work too. Get a heavy kettlebell, I used a 32 kg (70lbs). Perform 30 second swings (roughly 20 good swings), put the kettlebell down and go into a 30 second sprint. Use the walk back to start as your recovery or use your heart rate as your gage.
Perform 8-10 sets of paired intervals at the end of your workout and you will feel this in your booty the next day!
Tip: If you do this on a treadmill, keep it running during your rest period so it doesn't take so long to get to a sprint speed.
Personal Update:
13 weeks out
weight 154
body fat 21.2%
Hard work, a solid diet and true dedication to my plan is paying off!
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