Kicking off with a dynamic warm up and then moving straight into booty training, this HIIT workout will do more than build your muscles: it'll also build your confidence.
This session features combo sumo deadlifts and squats to really target your glutes and core, as well hip-drive reverse lunges, lateral lunges, banded backwalks, hip flexes and much more. Nariko offers tons of variations so you'll be able to keep the spice in this sweat 'sesh without burning out.
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Sumo Deadlift To Sumo Squat
1 Minute
The wide sumo stance in both deadlift and squat targets all muscles of your booty for a high, rounded rear. Load up on the weights to bring up your heart rate too.
Weighted Reverse Lunge To Knee Raise
1 Minute
Work your leg and booty strength while improving your core stability thanks to these reverse lunge to knee raises. Split the time between each side of your body to build up the strength evenly.
Weighted Lateral Lunges
1 Minute
We’re going back to basics with lateral lunges, but they’re far from easy. Sink in deep and explode up to start building that lower body burn.
Banded Duck Walks
1 Minute
Stay low in these forward and back duck walks to keep the burn in your quads and booty. Widen your legs for an even tougher challenge.
Banded Squat Kickbacks
1 Minute
The ultimate booty burner with combo squat kickbacks. Slow and steady wins the race (and lifts the derriere!)
Banded Squat Pulses
1 Minute
One more minute to hone in on the booty gains with banded squat pulses. Stay low in the squat to burn out your lower half and build your booty strength.
Banded Leg Lowers
1 Minute
Fight gravity by focusing on your core engagement with these leg lowers. The band helps you keep the tension where you need it.
Banded Bicycle Crunches
1 Minute
This move is no bike ride through the park! A twist on regular bicycle crunches, the band challenges your core that much more.
Opposite Toe Reaches With Band
1 Minute
These opposite toe reaches bring fire to your obliques. Focus the tension on your band to give your core the added challenge of keeping your legs upright and engaged.
Banded Plank Leg Lifts
1 Minute
You thought the booty work was done? This combo move works your abs and behind like no other, while you fight to support yourself in high plank.
Banded Low Plank Side Steps
1 Minute
Your full body should be shaking at this point with the continued plank work. The obliques fire up with the banded sides steps for even more of a challenge.
Side Plank Dips
1 Minute
Finish off the core circuit with side plank dips to push your obliques even further. Keep your hips from sinking and help define your shoulders with this challenging move.
Moving Jumping Jacks
45 Seconds
Push yourself with jumping jacks forward and high knees back to raise that heart rate. These 45 seconds will fly by and you’ll get into that cardio zone quickly but safely.
Squats + Alternating Knees To Elbows
45 Seconds
This ab/lower half combo looks like a chance to catch a breath, but it’ll bring the fire to your full body. Not to mention your hands above your head will keep your heart rate high and torching calories.
Load The Beast To Mountain Climbers
45 Seconds
Down to the floor for this last move in the cardio circuit, but it’s anything but a rest move. Your lower half will be on fire with load the beast and your abs will kick in big time for mountain climbers.
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.
