After my day 2 workout, I had a hard time with this one (still being sore…and tired!) I still knocked it out (barely)…but I’m sure you can beat my scores!
Butt and Gut Workout! Here’s a link to the workout: http://www.dailyhiit.com/videos/butt-and-gut-workout-hiitreps-2
Set your timers for 50 sec work, 10 sec rest. Complete the 7 exercises 3 times through for a total of 21 rounds, 21 minutes.
1/2 Burpee+Tuck Jump: Pace yourself for this one. Crouch down and place hands on the ground and kick your feet straight back, then back forward (1/2 burpee). Stand and do a tuck jump, bringing knees to chest. Repeat combo.
Deadlift+Row: I used my sandbag for this, but you can use a barbell or dumbbells. Stand with weight in front of thighs. Bend at hips and lower weight toward ground with a flat back and stand, squeezing glutes at the top (deadlift). Then bend forward and hips again, but stop and do a row bringing elbows straight back next to ribs (back should be flat, chest parallel to ground). Lower weight, stand and repeat combo.
Staggered Pushup: Get into a pushup position with hands shoulder-width apart, but have one hand slightly more forward than the other. Lift the same leg as the back hand and do a pushup. Switch hand positions and lift opposite leg and do another pushup. Continue alternating. If it becomes challenging, lower onto one knee, still lifting the other.
2 Tuck Abs+2 Bicycle Abs: Lay on your back with legs straight, hands by sides. Crunch up and tuck knees toward chest (balancing on tailbone). Do this twice. Next crunch up the same way but hands are behind your head and tuck one knee toward chest, twisting opposite elbow to knee. Lower and repeat on other side. (Combo consists of 4 crunches). Repeat combo.
Side Plank w/ Inner Thigh Lift (Left): Start in side plank with your right foot up on a bench or equalizer, left foot is underneath. Hold in side plank and raise and lower the left leg, keeping it straight. If this is too hard, lower down onto your elbow. If you don’t have something to rest your feet on, get into side plank on the ground with feet stacked, and raise and lower the top leg.
Side Plank w/ Inner Thigh Lift (Right): Repeat previous move on the right side.
1/2 Burpee+Sandbag Swing: If you don’t have a sandbag, you can use a heavy dumbbell or kettlebell. Start standing with the sandbag/weight on the ground (long-ways) between your feet. Crouch down and place hands on ground (weight between) and hop feet back, then back forward (1/2 burpee). Grab the weight and stand, swinging it back between legs then straight up and forward to chest level, keeping arms straight. Lower weight back to ground and repeat.
My results (in order of completion):
Round 1: 14, 10, 15, 12, 26, 25, 15
Round 2: 13, 11, 15, 13, 24, 28, 15
Round 3: 13, 12, 13, 13, 20, 21, 14
Calories burned: 258 in 21 minutes