Dumbbells and squats and squats and lunges: it never gets old! In this 20 minute workout, Nariko is adding fun new variations to these classic moves to keep your body guessing, and the lean gains coming. She's playing with pulses, plyometrics and staggering to help you see the most amazing results from your workout.
You've never trained like this before!
As always, you'll be given modifications so you can work to your fitness level, so no excuses. Just PRESS PLAY!
Weighted Wide to Narrow Squats
1 Minute
Two narrow squats with a big step to two more wide squats means you’re getting plenty of reps while targeting multiple muscle groups in your lower half. Sink deep and use a challenging set of weights to make the most of this 60 seconds.
Alternating Reverse Lunge Pulses
1 Minute
Reverse lunges are great for working your glutes, hamstrings, and core all in one without too much strain on your joints. The pulses bring some fire to the movement and help you make the most of it.
Staggered Deadlifts
1 Minute
Each glute will activate in turn and help you isolate and build each evenly. Your hamstrings are also working hard to keep you stable and give you plenty of range of motion.
Banded Fire Hydrants
1 Minute
This booty burner is a classic. Slowly raise and lower each leg to feel the glute and kick in while your shoulders and core work to keep you stable.
Banded Kick Ups
1 Minute
Your glutes and hammies aren’t getting a break yet thanks to these kick ups. Let the band slow your movement for controlled but powerful kick ups.
Banded Single Leg Pulse
1 Minute
Finish up this booty circuit with a pulse that will tire out your glutes for a delicious burn. You’ll feel your derriere getting stronger by the second with this finisher.
Starfish Crunches
1 Minute
Slow and controlled movement here will focus the work on your core and boost time under tension. Use your breath to help you push through and control your movement.
Alternating Reaches
1 Minute
Feel your sides burn with these small but effective alternating reaches. Focus on keeping the core tight and controlled to avoid too much strain on your neck.
Bum Lifts
1 Minute
Time to target your upper abs with these bum lifts. Lift with your abs and lower in a controlled motion to get the full benefit of this move.
Hip Dips
1 Minute
Finish your core circuit alternating hip dips. The weighted vest levels up this fluid, controlled move to challenge your entire body.
Plank Walk out To Seal Jacks
45 Seconds
Start the cardio circuit off with a bank thanks to this full body combo. Plank walk outs activate your shoulders, core, and lower half while the seal jacks boost that heart rate.
Explosive Star Jumps
45 Seconds
This high intensity movement is a full body scorcher. Explode up and catch yourself in a controlled squat to feel that intensity and heart rate soar.
Bear Crawls
45 Seconds
A finisher to end them all. These forward and back bear crawls will have every muscle screaming for rest and leave you with nothing left in the tank.
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.
