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BOOTY HIIT

By rachel mansi on February 1, 2017

Set your timers to 50/10!  That’s right, 5o seconds today!

CARDIO

Perform a round of cardio between each movement.

BEGINNERS:  Run in place

INTERMEDIATE/ADVANCED:  Skis (see below for visual)

INSTRUCTIONS:  Keep your back as straight as possible, and don’t let your knee go past your toe by sitting your booty back as far as you can as you lower your body down.  Imagine there is a line in the center of your mat; keep one foot on that line and reach down with your opposite hand to touch it.  Now jump up and switch the foot that is touching the line while also switching the hand that touches down.


EQUIPMENT NEEDED:

Resistance bands

ADVANCED:  Add a 5 lb weight to your Bent Leg Series


SQUAT

Keep your knees behind your toes, tuck in your abs, and focus on sitting your butt back with a straight spine!


BANDED SIDE KICK:  One round on Left Leg, next round on Right Leg

Keep your standing knee soft, kicking leg straight and abs in!


BANDED BACK KICK:  One round Left Leg, next round Right Leg

Again, keep your standing knee soft, kicking leg straight, abs tight + body as straight up as possible!


BENT LEG SERIES

BENT LEG LIFT: Left Leg

Lift your leg + lower all the way, then back up.


BENT LEG X-CROSS: Left Leg

Lift your leg + lower all the way down towards the outer side of your stationary leg, then back up.


BENT LEG COMBO: Left Leg

Lift your leg + lower towards the outer side of your stationary leg, then lift again + lower straight back down to starting position. Repeat.


HYDRANT: Left Leg

Lift leg straight out to the side, keeping it in a 90 degree formation, keeping abs tight + hips as square as possible.

NOW REPEAT THE BENT LEG SERIES AGAIN ON THE RIGHT LEG.

BRIDGE


BRIDGE OUT + IN

When you raise your booty off the mat, alternate between knees together and knees wide.


 

Cool down!

Stretch!