DAY 4

BOOTY & CORE

WITH NARIKO / 20 MINUTES

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!

GEAR YOU WILL NEED

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EXERCISE BREAKDOWN

BOOTY CIRCUIT

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.

CORE CIRCUIT

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.

CARDIO CIRCUIT

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.

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.

READY TO GET SWEATY?