5 Day Booty Core HIIT: Class 4

VIDEO DESCRIPTION:

Play, download and edit the free video 5 Day Booty Core HIIT: Class 4.

Dumbbells and squats and squats and lunges: it never gets old! In this 20 minute workout, Nariko is adding fun new variations to these classic moves to keep your body guessing, and the lean gains coming. She's playing with pulses, plyometrics and staggering to help you see the most amazing results from your workout.

You've never trained like this before!

As always, you'll be given modifications so you can work to your fitness level, so no excuses. Just PRESS PLAY!

PRESS PLAY:

Gear Used:
Weighted Vest
Core Bands
Dumbbells
Yoga Mat

Get the gear here: bodyrock.tv.

WORKOUT BREAKDOWN

WARM UP

Jumping Jacks
Hip Abduction
Hip Adduction
Twist Stretch

BOOTY CIRCUIT:

Exercise Type / Name: Weighted wide to narrow squats
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Duration: 1 minute
Reps: n/a
Short Description: Two narrow squats with a big step to two more wide squats means you’re getting plenty of reps while targeting multiple muscle groups in your lower half. Sink deep and use a challenging set of weights to make the most of this 60 seconds.

Exercise Type / Name: Alternating reverse lunge pulses
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Duration: 1 minute
Reps: n/a
Short Description: Reverse lunges are great for working your glutes, hamstrings, and core all in one without too much strain on your joints. The pulses bring some fire to the movement and help you make the most of it.

Exercise Type / Name: Staggered deadlifts
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Duration: 1 minute
Reps: n/a
Short Description: Each glute will activate in turn and help you isolate and build each evenly. Your hamstrings are also working hard to keep you stable and give you plenty of range of motion.

Exercise Type / Name: Banded fire hydrants
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Duration: 1 minute
Reps: n/a
Short Description: This booty burner is a classic. Slowly raise and lower each leg to feel the glute and kick in while your shoulders and core work to keep you stable.

Exercise Type / Name: Banded kick ups
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Duration: 1 minute
Reps: n/a
Short Description: Your glutes and hammies aren’t getting a break yet thanks to these kick ups. Let the band slow your movement for controlled but powerful kick ups.

Exercise Type / Name: Banded single leg pulse
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Duration: 1 minute
Reps: n/a
Short Description: Finish up this booty circuit with a pulse that will tire out your glutes for a delicious burn. You’ll feel your derriere getting stronger by the second with this finisher.

CORE CIRCUIT:

Exercise Type / Name: Starfish crunches
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Duration: 1 minute
Reps: n/a
Short Description: Slow and controlled movement here will focus the work on your core and boost time under tension. Use your breath to help you push through and control your movement.

Exercise Type / Name: Alternating reaches
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Duration: 1 minute
Reps: n/a
Short Description: Feel your sides burn with these small but effective alternating reaches. Focus on keeping the core tight and controlled to avoid too much strain on your neck.

Exercise Type / Name: Bum lifts
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Duration: 1 minute
Reps: n/a
Short Description: Time to target your upper abs with these bum lifts. Lift with your abs and lower in a controlled motion to get the full benefit of this move.

Exercise Type / Name: High plank ankle to shoulder taps
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Duration: 1 minute
Reps: n/a
Short Description: Transition to a high plank and start tapping your opposite ankle then shoulder. Keep your hips stead and even to feel your core support you.

Exercise Type / Name: Hip dips
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Duration: 1 minute
Reps: n/a
Short Description: Finish your core circuit alternating hip dips. The weighted vest levels up this fluid, controlled move to challenge your entire body.

CARDIO CIRCUIT:

Exercise Type / Name: Plank walk out to seal jacks
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Duration: 45 seconds
Reps: n/a
Short Description: Start the cardio circuit off with a bank thanks to this full body combo. Plank walk outs activate your shoulders, core, and lower half while the seal jacks boost that heart rate.

Exercise Type / Name: Explosive star jumps
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Duration: 45 seconds
Reps: n/a
Short Description: This high intensity movement is a full body scorcher. Explode up and catch yourself in a controlled squat to feel that intensity and heart rate soar.

Exercise Type / Name: Bear crawls
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Duration: 45 seconds
Reps: n/a
Short Description: A finisher to end them all. These forward and back bear crawls will have every muscle screaming for rest and leave you with nothing left in the tank.

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