HiitBooty

Today’s workout is a high intensity interval training circuit that focuses entirely on the glutes and hammies. Believe me, you will be feeling this one the next day! You can all of these exercises without weight, if you’re just starting out. Once you get comfortable with the exercises try adding weight. But….I highly recommend you try this with weight if you can! I use my sandbag or 25 lb barbell. If don’t have either of those, you can use a set of dumbbells.

Set your timers for 50 seconds work, 10 seconds rest – complete 3 rounds of the 3 exercises

Wide+Narrow Squat Jump – Hold your sandbag out in front (resting on your forearms) or up on your shoulders (see pic). If you’re using a barbell, place it on your shoulders as well. Start with your feet together and lower into a squat. Hop out of the squat, landing with your feet wide, lowering into a wider stance squat. Continue with the squat jumps hopping your feet together and out. Keep your back flat, and land softly when landing in a squat. Also, make sure to keep a steady, continuous pace. You should remain low, with your hips back for the entire time.

      

Sumo Leg Lift – Stand with feet about hip width apart, with the weight rested on your shoulders. Lower into a squat, and come up lifting one leg straight out to the side as high as your can. As you lower your leg, lower down into another squat and repeat lifting the other leg. Continue alternating sides, making sure your keep your back flat and your abs in. When you squat, sit your butt back and make sure your knees don’t bend past your toes. This also focuses slightly on the obliques…so make sure to really squeeze when lifting your leg out to the side.

     

3 Low Squats + 3 Half Squats + 3 Full Squats – Start with your sandbag or a heavy dumbbell on the ground vertically in front of your, legs are about hip to shoulder-width apart. Squat down and grab the bag/weight and place it on one shoulder and, while staying low, do 3 low squats – knees remain bent as low as you squat up and down (like a pulsing movement). Lower the bag/weight to the ground, then pick it back up and place it on the other shoulder and do 3 half squats – come half way up then back down as low as you can. Lower the weight, and place it on the other shoulder and do 3 full squats – coming all the way up to standing and squeezing the glutes, and lower down as far as you can. Repeat the entire sequence in the same order, alternating shoulders with each set of squats. The only time you should be coming all the way up, is during the full squats. Stay low, keep your legs and abs engaged and your butt back.