By now, you know the drill: start with a dynamic warm that gets your heart and hips ready for the work head. Then, you're onto booty training sets for one minute, no breaks!
Nariko also imparts some valuable advice in this class: listen to your body first, her voice second. It's an important lesson, because in this class you're using your weighted vest and The Pink Thing to train your glutes and abs with continuous resistance.
You got this--just press play!
Banded Squat Step Outs
1 Minute
The Pink Thing is in full force with these squat step outs. You’ll burn out each side of the body by staying low and never fully coming out of the squat.
Standing Banded Abduction
1 Minute
Without switching legs, you’ll move right to a standing banded abduction to target your glutes. Challenge yourself with a strong resistance to round out that booty.
Banded Leg Lift Rainbows
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
On the same leg, you’ll keep The Pink Thing to trace half circles in the air. This will activate your entire lower half, and your legs, core, and shoulders will work to keep you stable.
Situp to Cross Body Punches
1 Minute
Start to activate your core with full situps and cross body punches. The weighted vest turns this basic move into a challenging core workout and the cross body punches bring your obliques into the fold.
Reverse Crunches
1 Minute
These reverse crunches are deceivingly hard. Make sure to use your lower abs to pull your legs in to feel a deep burn in your core.
Banded V Foot Taps
1 Minute
Holding yourself in a V shape is no easy feat on its own. The foot taps with the band add an extra challenge to this core move.
Banded Spidermans
1 Minute
Your plank hold will work your entire body while pulling your knee to your elbow burns out each oblique. The band is there to give you even more of a challenge.
Side Plank Banded Leg Lifts
1 Minute
Hold yourself in a challenging side plank and add banded leg lifts to bring your booty back into the game. Push hard on this final core circuit move and feel your entire body work.
Jabs to Half Burpee
45 Seconds
Four quick jabs work your core right before you jump to a quick half burpee. Your heart rate will soar with these quick transitions.
Side Step to Jump Squat
45 Seconds
Activate your quads and glutes with a wide side step and then explode into a jump squat. You’re getting a lower body burn and a HIIT cardio move all in one.
Ball Slams
45 Seconds
With an imaginary ball you’ll get a low impact but high intensity move here with these ball slams. Your quads, glutes and calves will be begging for rest from all the reps you’re squeezing into these 45 seconds.
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.
