Novices:

2-Three Rounds
30 Seconds Work | 10 Seconds Relaxation

Intermediate:

Three-Four Rounds
50 Seconds Work | 10 Seconds Relaxation

Superior:

5 + Rounds
50 Seconds Work | 10 Seconds Relaxation

 

 

Hip Thrusts

Together with your mid-back throughout an elevated bench (or desk or sofa) and ft planted firmly on the bottom, push by means of your heels and squeeze glutes to elevate 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 aspect. Might be accomplished flat on ground, too.

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Reverse Lunge Hop Up

Start standing on step. Lunge again and off step, bringing knee one inch of ground. Then hop up onto leg on the step. Repeat 5 occasions every leg earlier than switching. Might be accomplished flat on ground, 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 lifeless elevate. 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 ft aside and contact ground. Remember to 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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