DAY 5

BOOTY & CORE

WITH NARIKO / 20 MINUTES

You're here! This is the FINAL workout in this booty and core centric series. By now, you'll already feel stronger and more confident--and confidence is where fitness goals come to grow.

This last workout is going to show you just how far you've come in five 20 minute classes, proving once and for all that you don't need to work long, you just need to work smart.

If you've never had your resistance band slip up your legs from sweat, it's going to happen now. Nariko has designed a workout with amazing booty and core combo moves that supercharged results, but with the modifications we all sometimes need to use to finish that set.

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GEAR YOU WILL NEED

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EXERCISE BREAKDOWN

BOOTY CIRCUIT

Banded + Weighted Squats
1 Minute

A functional move kicked into high gear. These squats are intensified with both a band and weights to squeeze everything out of the move possible.

Banded Alternating Deadlift to Curtsy Lunge
1 Minute

This combo move torches your lower half thanks to the added band and weights. Work your hamstrings, quads, calves and booty all at once here.

Banded Good Mornings
1 Minute

Say hello to your hammies and glutes with these good mornings. Your abs are also going to kick in to keep you stable and help you raise and lower your upper half.

Banded Single Leg Glute Bridge
1 Minute

Single leg glute bridges are fantastic for isolating each glute and building strength. The band adds another delicious layer of difficulty to this challenging move.

Banded Glute Bridges to Abduction
1 Minute

Feel the burn continue with glute bridges that turn into an adduction at the top. The band will cause your core to kick in big time throughout the entire movement.

Banded Glute Bridge Pulses
1 Minute

Burn out your glutes with one last minute of intense bridge holds and pulses. Your glutes will be begging for rest but your booty will thank you tomorrow.

CORE CIRCUIT

Banded Full Body Crunch
1 Minute

Focus the work on your core here to help guide your upper and lower half to the middle. The Pink Thing adds a touch of tension to work your core that much harder.

Scissor Kick Leg Lowers
1 Minute

Combine scissor kicks with leg lowers to feel your ab muscles kick into high gear. Controlled movement at a swift pace gives you plenty of reps without sacrificing form.

Banded Russian Twists
1 Minute

Continue the core circuit with fluid Russian twists. The Pink Thing not only challenges your core but also helps you maintain correct form and posture in this move.

High Plank Arm Raises
1 Minute

This move looks simple but definitely isn’t easy thanks to the weighted vest. Your body will be shaking in this high plank hold while your abs fight to keep you stable during the arm raises.

Side Plank Hip Raises
1 Minute

Let your obliques do the work with these side plank hip raises. Holding a side plank at this point in the core circuit is tough and the hip raises torch your core.

CARDIO CIRCUIT

Criss Cross Jump Squat
45 Seconds

Start the cardio circuit off with a bang thanks to these high intensity criss cross jump squats. The weighted vest will spike your heart rate while your lower half burns out in this high energy combo.

Reverse Lunge to Kick Ups
45 Seconds

Catch your breath without lowering the intensity. These reverse lunges to kick ups are the perfect combo of booty and core work.

Mountain Climbers
45 Seconds

Finish off strong with basic mountain climbers that are a full body cardio move. Keep the pace high to get everything possible out of this final push.

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?

WATCH DAY 5 VIDEO