For this sequence, you will have the BodyRock HIIT Bar and weight set to finish the 5 exercises within the sequence.

What the sequence consists of: 5 particular person body-weight exercises that you’ll full Monday-Friday, moving into chronological order.

What to do: Full three units of every transfer for the designated quantity of reps. Relaxation for two minutes in between units.

This half focuses on whole butt firming utilizing each your Hiit Bar and your weight plates.

5 Hiit Bar Squats

Sia (12 of 50)

  • Maintain on to the bar utilizing each arms at both sides.
  • Place your legs utilizing a shoulder-width medium stance with the toes barely identified. Preserve your head up always and preserve a straight again.
  • Start to slowly decrease the bar by bending the knees and sitting again together with your hips as you preserve a straight posture with the top up. Proceed down till your hamstrings are in your calves.
  • Start to lift the bar as you exhale by pushing the ground with the heel or center of your foot as you straighten the legs and prolong the hips to return to the beginning place.
  • Repeat for the advisable quantity of repetitions.

10 Hiit Bar Aspect Break up Squats

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  • Rise up straight whereas holding the bar positioned on the again of your shoulders (barely beneath the neck). Your toes must be positioned broad aside with the foot of the lead leg angled out to the aspect. This will likely be your beginning place.
  • Decrease your physique in direction of the aspect of your angled foot by bending the knee and hip of your lead leg and whereas retaining the other leg solely barely bent.
  • Return to the beginning place by extending the hip and knee of the lead leg.
  • After performing the advisable quantity of reps, repeat the motion with the other leg.

15 Hiit Bar Lunges

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  • Maintain on to the bar utilizing each arms at both sides and elevate it off the rack by first pushing together with your legs and on the similar time straightening your torso.
  • Step away from the rack and step ahead together with your proper leg and squat down by your hips, whereas retaining the torso upright and sustaining stability.
  • Utilizing the heel of your foot, push up and return to the beginning place as you exhale.
  • Repeat the motion for the advisable quantity of repetitions after which carry out with the left leg.

20 Hiit Bar Glute Bridges

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  • Start seated on the bottom with a loaded Hiit Bar over the tops of your thighs.
  • Roll the bar in order that it’s straight above your hips, and lay down flat on the ground.
  • Start the motion by driving by together with your heels, extending your hips vertically by the bar. Your weight must be supported by your higher again and the heels of your toes.
  • Lengthen so far as potential, then reverse the movement to return to the beginning place.

25 Kneeling Bounce Squats

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  • Start kneeling on the ground with the Hiit Bar racked throughout the again of your shoulders, or you should use your physique weight for this train.
  • Sit again together with your hips till your glutes contact your toes, retaining your head and chest up.
  • Explode up together with your hips, producing sufficient energy to land together with your toes flat on the ground.
  • Proceed with the squat by driving by your heels and lengthening the knees to return to a standing place.

To take your booty from flat to full in 30 days, click on the picture beneath:


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