When I think of fat loss I think of clean eating and an amazing HIIT workout regime. I like to start my mornings with a HIIT workout in a fasted state, while supplementing with L-Carnitine. This allows your body to burn stored fat for energy...who doesn't like the sounds of that!? I notice amazing results doing this 3-4 times per week. In just 12 minutes you can fit this amazing workout into your day leaving you with no excuses! I understand being busy and not having a lot of spare time but if you want the results your going to have to put in the work! This workout will be focusing on your gluteus and abs, so its very important to keep your core tight during each exercise and visualize each muscle being worked for maximum results!
Equipment needed: Sand Bag or purse with added weight if you have to get creative
Muscles to focus on: Abs / Gluteus
6 Exercises – 2 rounds | 50 Seconds Work – 10 Seconds Rest
LETS GO! Complete 2 rounds and give it all you got! Its only 12 minutes you got this!
1. Sumo Squat + Overhead Press
How to: Standing in a wide stance with your toes pointed to each side holding the sandbag, squat down as low as you can go without letting your knees pass your toes. Push up with the sandbag while squeezing your gluteus tight when you get to the top. Return to starting position and repeat.
How to: Holding the sandbag make sure to keep your core super tight and focus on your balance while you perform this exercise. Also If you find it too challenging with the weight you can just use your own body weight as this is a more advanced workout. Begin by an explosive jump in the air and then bend your knees and, in a controlled motion lower your booty all the way to the floor. Roll onto your back drawing your knees toward your face. Use momentum to kick forward, landing on your feet. Rise to stand and do an explosive jump straight up in the air. Repeat.
How to: Holding the sandbag in 2 hands while keeping your lower body planted, twist from the waist toward the right and extend your arms overhead and toward the left side of your head (pictured). Twist your torso back toward the right and lower your straight arms on a diagonal across the body and down toward your right foot, slightly bending both knees and pivoting on your left foot.
4. Russian Twist + Punch
How to: Focusing on your obliques while keeping your core tight alternate your legs while punching to the opposite side just past your knees. Keep alternating from left to right. Make sure you are aware of your breathe by breathing out as you punch.
How to: Lie on the floor with your knees bent and feet on the sandbag, hip distance apart. Push your hips into the air using your gluteus while keeping your back straight and in alignment with your hips. Be sure to avoid arching your back. Squeeze gluteus and hold for 3 seconds before dropping hips down. Repeat.
6. Jump squats
How to: Stand with your feet shoulder width apart. Start by doing a regular squat while clasping your hands together to keep your balance. Engage your core and jump up explosively. When you land, lower your body back into squat position to complete one rep. Repeat and enjoy the burn!
Let me know how you liked this workout and if you have any questions! If you feel like a challenge complete a 3rd round!
Number one, like yourself. Number two, you have to eat healthy. And number three, you've got to squeeze your buns. That's my formula. -Richard Simmons