Glutes and core HIIT workout @home

GET THAT HEART RATE UP FAST FIRST- HIIT 1:

• 50 jumping jacks

GLUTES

• Dumbbell* squat to stiff-leg deadlift (15 of each) *8lbs

• Sumo squat pulses (25)

• 1 sided step ups (20/side)

• 1 legged side step up hops (15 per side)

HIIT 2

• 1 block run followed by 50 jumping jacks

• 15 push ups (modified if desired) AND/OR

• 1-arm-up-at-a-time push ups while planking (20)

ABwork on the floor:

• Hand and hip floor-touch side-to-side (20 total, 10/side)

• 20 straight leg lifts (add 10-15lb weighted dumbbell)

• Plank w/ side-to-side leg crunch to opposite shoulder (20 total)

• Ab twist side-to-side bicycle kicks (30 total, 15/side)

HIIT 3

Quickburst 1 block run (sprint as long, comfortably and as fast as you can)

• Push ups (15)

• 1 legged assist squats using own body weight (15/side)

• 1-at-a-time-back-leg-lifts around the hip flexors (20/side)

Do 2 more complete rounds if you can! For beginners, accomplishing one round may be success!

Yoga cool down and stretch