We all want a sexier butt and shapely legs, and with this workout you can get yourself one step closer in time for summer.
You're going to rock that bikini!
The only equipment needed is a sandbag, but if you don't have one you could always use some hand weights or even just fill up a holdall with something to use as a makeshift sandbag...no excuses!
It's got the same format as many of the Daily Hiit workouts:
50 seconds on, 10 seconds rest
6 exercises, 2 times through
SQUAT AND SANDBAG PRESS
Holding the sandbag on the top of your shoulders, do a full squat and then when you come back to standing, lift the sandbag to the sky and back down onto your shoulders. Then repeat.
STEP BACK KICK LUNGES (alternating)
Standing with both feet facing forward, step back into a lunge with your right leg and then as you stand upright lift that leg in front of you and then place your foot back on the floor. Then repeat with the left leg. Then alternate.
Laying on your back, bend your knees up so that your feet are still flat on the floor. Hold your abs tight and then lift your butt and lower back off the floor, then slowly lower down while controlling not to drop. Then repeat.
Standing with your feet slightly wider than hip width apart, hold the sandbag with both hands with your arms hanging straight down. Swing the sandbag up in front of you to about chest height, and then, as you do a wide squat bring the sandbag down in between your legs. Then repeat swinging it up (keeping your arms straight at all times), and as you reach the fully upright position thrust your hips forward and clench your butt.
Get into the plank position and in a running motion, bring your right knee up towards your chest, then alternate to your left leg. Repeat at a fast but comfortable pace.
DEADLIFT AND ROW
Deadlift and row
Standing with your feet shoulder width apart, hold your sandbag with your arms straight down in front of you. Bend at the waist towards the floor with your knees slightly bent. Take your arms towards the floor and then bend your elbows and pull your arms up by the sides of your body (like a tricep dip movement). Then straighten your arms down again and (keeping your arms straight), stand upright clenching your butt as you thrust your hips forward once fully upright. and then come back up to standing straight. Then repeat.
If you are struggling, don't quit; modify!
Squat and sandbag press
Squat without the press.
Step back kick lunges
Do the step back lunges without the kick.
Decrease the amount you lift your butt off the floor.
Lift the sandbag as high as is comfortable; it doesn't have to go up to your chest height.
Take these at a slow pace.
Deadlift and row
Do the deadlift without the row arm movement.
I loved this workout because I could feel it working!
You may experience DOMS (Delayed Onset of Muscle Soreness) tomorrow. If your muscles ache it's a good thing; it means they are growing and that means that you will get more definition in time.
Nobody ever got the 'perfect butt' overnight, it will take a while, but if you stay determined you will get there. Push to improve your butt in time for summer.
Now go do this workout!
Click here to Hiit Day 1
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