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The DailyHiit Show Rerun | Season 2 | Episode 8 | Presented by BodyRock

February 05, 2016 2 min read

Hi BodyRockers! Well - you asked - we answered!  Sean's got your back - your backside that is!  Get ready for your booty to get worked with today's workout! Never miss another workout!  Get these daily workouts emailed directly to you.  Just sign up for the workouts here and check the workouts box! What would you love to see incorporated into season 3?  Post your comments, questions and workout pics on the BodyRock Facebook page or the Sean Light - BodyRock Facebook page!  If you love seeing these workouts, please share them with your friends and family! See all of our equipment and much more in the store: http://shop.bodyrock.tv Enjoy your Daily Hiit Workout, the breakdown is below! Jack x

Episode 8: I Want A Booty Workout | Breakdown

Set your timers to 50 seconds of work and 10 seconds of rest!  3 rounds!

1. Squat Front Raise

Start standing with the Challenger in hand.  Hold onto the feet side of the Challenger.  As you squat down, do a front raise with the Challenger.  Keep your arms extended and raise the Challenger to shoulder height.  As you return to standing, lower the Challenger back down.

2. Side to Side Squats

Start with the Balance Trainer laying flat side down.  Start with one foot on top of the dome side of the balance trainer and the other foot at the side.  Squat down.  As you stand up, drive up through the foot that’s planted on the balance trainer and hop over to the other side.  The foot that was on the balance trainer should now be on the floor and the foot that started on the floor should now be on the balance trainer.  Repeat.

3. Sandbag Swing

Start with legs wider than hip width and slight bend in your knees with sandbag between legs.  As you stand, push your hips forward and swing the sandbag up to eye level.  Return to the starting position with a slight bend in your knees as your bag swings between your legs.

4. Lunge Kick

Start standing with the sandbag at your back.  Lunge back with your right leg, bend both knees to 90 degrees.  Drive through your front heel to return to standing while at the same time kicking your right leg forward.

Burnout:

20 reps of each

1. Under Overs

Start by placing the balance trainer on the ground.  Flat side down, dome side up.  Sit on the dome.  Have the challenger positioned horizontally in front of you.  Start by tucking your knees into your chest and then extend them straight out front UNDER the challenger bar.  Tuck your knees again and then extend them OVER the challenger bar.  Repeat.

2. Side to Side

Stay seated and reposition the challenger so that its vertically in from of you.  Keep your legs straight.  Engage your core and guide your legs OVER the challenger bar.  You should be tracing the shape of a rainbow as you guide your legs over the bar, side to side.

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