Ok, so the title doesn't begin to touch how sore my backside is today! If you, too, want to experience dramatic lower body soreness (and who wouldn't?!?!), here's one way to get there:
Day 1: Listen to intense music on iPod, and do a playful combination of lunges off a 14" step (bodyweight only) and kettlebell swings using a 20 pound dumbbell. Do maybe 50 or 60 lunges on each side, and 70 or so swings. Intersperse this with jumping pullups and ab work.
Day 2: Find a hill. (Come to Rocklin if you don't have any, cuz we've got plenty.) Do hill repeats, running till you're at the most your lungs can handle, then walking to recover, then running again. Do this 5 times.
Day 3: OUCH!
On another note, sometimes I read what bloggers write, and think, "You know, I'm going to stop writing, and just put "WHAT SHE SAID" on my weblog, along with a link." cuz it's just so good. That's how I feel about this post by Renee of Skwigg's World.