DAY 1

BOOTY & CORE

WITH NARIKO / 20 MINUTES

Today's workout is going to start with a quick warm-up and then go right into a booty circuit, core circuit and then you'll finish up with cardio.

Your circuits are going to start with six straight minutes of booty work, then move into some hurts-so-good ab-centric HIIT—all for one minute intervals without rest! (Unless you need it!) Finally, your core training will finish you off, so be sure to leave it all on the line.

This workout was made for you, and it's nothing you can't handle.

GEAR YOU WILL NEED

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EXERCISE BREAKDOWN

BOOTY CIRCUIT

Racked Squats With Banded Abduction Pulses
1 Minute

Stay low in these weighted, banded squats with small abduction pulses to target your glutes and inner thighs. This move looks simple, but your lower half will quickly be begging for a break.

Weighted Side Steps
1 Minute

Another weighted squat but this time moving side to side, staying low and never fully coming out of the squat to burn out your lower half.

Banded Deadlifts
1 Minute

Hit most of the muscles in your legs, lower back, and core all in one move thanks to these banded, weighted deadlifts. Build strength in your lower half and core while also improving your posture and stabilizing your hips.

Weighted Glute Bridge
1 Minute

Head down to the floor for these weighted, banded glute bridges. The band keeps the focus on your thighs and glutes, while the weight helps you build strength and round out your booty.

Weighted Bridge Heel Lifts
1 Minute

Stay high in a bridge position and add in heel lifts to burn out your booty even more. These are small movements but you’ll feel them in your glutes, hamstrings, and calves.

Weighted Bridge Holds with Hip Pulses
1 Minute

Hold the same bridge position with your heels lifted and pulse your hips slightly to bring the heat to your behind. This last move in the booty circuit is designed to engage every muscle in your lower half and core for a final burn out.

CORE CIRCUIT

Lying Leg Extensions
1 Minute

Time to give the lower half a rest and jump into the core circuit with lying leg extensions. By extending one leg at a time and holding a weight overhead for stability, you’ll target your transverse, internal and external oblique abdominals all at once.

Weighted Sit up To Press up
1 Minute

Control is the name of the game here. Engage and tone your core by not letting momentum or gravity do the work for you.

Russian Twists to Leg Extension
1 Minute

Two Russian twists activate the obliques while the leg extension brings it all together. Rinse and repeat.

Leg Raises
1 Minute

Continue to build that inferno in your core with alternating leg raises. An overhead weight stabilizes you and challenges you that much more.

High Plank to Bear Crawl
1 Minute

Work your full body here with high plank to bear crawl continues movement. Keep steady, controlled and in form to work your core, arms, and legs.

Low Plank Knee Pedals
1 Minute

A fun twist on the normal low plank gives your core a final burnout. Lower your knees one at a time to engage your abs for a delicious burn.

CARDIO CIRCUIT

Half Burpee to Lateral Shuffle
45 Seconds

Time for some HIIT training to bring together your lower body and core work. Bring up the heart rate while engaging your core and legs.

Reverse Lunge to High Knee Twist
45 Seconds

A low impact, high intensity movement that brings fire to your lower half while engaging your core. Switch sides halfway through to evenly work both sides of the body.

Plank Jacks to Double-Footed Mountain Climber
45 Seconds

This last move of the workout will make your heart rate skyrocket and torch fat. Your lower half and core will be on fuego in seconds.

MEET YOUR COACH

NARIKO

Nariko is a personal trainer from Toronto, Canada. Her speciality is HIIT based training for general conditioning, fat loss and improved athletic performance. She has always loved playing team sports and found her love of fitness early in life. This is Nariko’s first series for BodyRock.

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