2-Three Rounds
30 Seconds Work | 10 Seconds Relaxation


Three-Four Rounds
50 Seconds Work | 10 Seconds Relaxation


5 + Rounds
50 Seconds Work | 10 Seconds Relaxation



Hip Thrusts

Along with your mid-back throughout an elevated bench (or desk or sofa) and toes planted firmly on the bottom, push by your heels and squeeze glutes to carry hips. Use the hiit bar or sandbag throughout your hips for additional resistance.

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Curtsy Step Up Lunge

Start standing on the step with hiit throughout again. Step again and off right into a curtsey lunge. Return to step and repeat on different facet. Could be completed flat on flooring, too.

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Reverse Lunge Hop Up

Start standing on step. Lunge again and off step, bringing knee one inch of flooring. Then hop up onto leg on the step. Repeat 5 instances every leg earlier than switching. Could be completed flat on flooring, too.

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Stiff Sumo Deadlift

Holding hiit bar in entrance of physique with straight legs in a large stance, do a stiff-leg useless carry. Squeeze again of legs and glutes to return again to upright. Don’t spherical again.

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Landing Squats

Start standing up straight. Leap toes aside and contact flooring. Make sure you bend legs and get your butt low! Don’t simply bend over. We’re making an attempt to work the internal thighs right here.

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