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

You're here! This is the FINAL workout in this booty and core centric series. By now, you'll already feel stronger and more confident--and confidence is where fitness goals come to grow.

This last workout is going to show you just how far you've come in five 20 minute classes, proving once and for all that you don't need to work long, you just need to work smart.

If you've never had your resistance band slip up your legs from sweat, it's going to happen now. Nariko has designed a workout with amazing booty and core combo moves that supercharged results, but with the modifications we all sometimes need to use to finish that set.

PRESS PLAY!

Gear Used:

Dumbbells
Core Bands
Weighted Vest
The Pink Thing
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: Banded + weighted squats
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Duration: 1 minute
Reps: n/a
Short Description: A functional move kicked into high gear. These squats are intensified with both a band and weights to squeeze everything out of the move possible.

Exercise Type / Name: Banded alternating deadlift to curtsy lunge
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Duration: 1 minute
Reps: n/a
Short Description: This combo move torches your lower half thanks to the added band and weights. Work your hamstrings, quads, calves and booty all at once here.

Exercise Type / Name: Banded good mornings
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Duration: 1 minute
Reps: n/a
Short Description: Say hello to your hammies and glutes with these good mornings. Your abs are also going to kick in to keep you stable and help you raise and lower your upper half.

Exercise Type / Name: Banded single leg glute bridge
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Duration: 1 minute
Reps: n/a
Short Description: Single leg glute bridges are fantastic for isolating each glute and building strength. The band adds another delicious layer of difficulty to this challenging move.

Exercise Type / Name: Banded glute bridges to abduction
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Duration: 1 minute
Reps: n/a
Short Description: Feel the burn continue with glute bridges that turn into an adduction at the top. The band will cause your core to kick in big time throughout the entire movement.

Exercise Type / Name: Banded glute bridge pulses
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Duration: 1 minute
Reps: n/a
Short Description: Burn out your glutes with one last minute of intense bridge holds and pulses. Your glutes will be begging for rest but your booty will thank you tomorrow.

CORE CIRCUIT:

Exercise Type / Name: Banded full body crunch
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Duration: 1 minute
Reps: n/a
Short Description: Focus the work on your core here to help guide your upper and lower half to the middle. The Pink Thing adds a touch of tension to work your core that much harder.

Exercise Type / Name: Scissor kick leg lowers
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Duration: 1 minute
Reps: n/a
Short Description: Combine scissor kicks with leg lowers to feel your ab muscles kick into high gear. Controlled movement at a swift pace gives you plenty of reps without sacrificing form.

Exercise Type / Name: Scissor kick leg lowers
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Duration: 1 minute
Reps: n/a
Short Description: Combine scissor kicks with leg lowers to feel your ab muscles kick into high gear. Controlled movement at a swift pace gives you plenty of reps without sacrificing form.

Exercise Type / Name: Banded Russian twists
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Duration: 1 minute
Reps: n/a
Short Description: Continue the core circuit with fluid Russian twists. The Pink Thing not only challenges your core but also helps you maintain correct form and posture in this move.

Exercise Type / Name: High plank arm raises
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Duration: 1 minute
Reps: n/a
Short Description: This move looks simple but definitely isn’t easy thanks to the weighted vest. Your body will be shaking in this high plank hold while your abs fight to keep you stable during the arm raises.

Exercise Type / Name: Side plank hip raises
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Duration: 1 minute
Reps: n/a
Short Description: Let your obliques do the work with these side plank hip raises. Holding a side plank at this point in the core circuit is tough and the hip raises torch your core.

CARDIO CIRCUIT:

Exercise Type / Name: Criss cross jump squat
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Duration: 45 seconds
Reps: n/a
Short Description: Start the cardio circuit off with a bang thanks to these high intensity criss cross jump squats. The weighted vest will spike your heart rate while your lower half burns out in this high energy combo.

Exercise Type / Name: Reverse lunge to kick ups
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Duration: 45 seconds
Reps: n/a
Short Description: Catch your breath without lowering the intensity. These reverse lunges to kick ups are the perfect combo of booty and core work.

Exercise Type / Name: Mountain climbers
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Duration: 45 seconds
Reps: n/a
Short Description: Finish off strong with basic mountain climbers that are a full body cardio move. Keep the pace high!

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