2017 Holiday HIIT #8: Glute Growing
Added 2017-12-17 22:19:51 +0000 UTCFollow me on Instagram:
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***Equipment I use***
Weights: PowerBlock Sport 24 Pound Dumbbell Set: http://a.co/264fKbA
Sandbag: Iron Core Athletics Pink Sandbag Training Fitness Workout System: http://a.co/h6hG80Y **I have the Medium size bag and have it filled to 52.5 lbs**
Plyo Box: Stamina X adjustable height plyo box: http://a.co/9dcH6iq
Resistance Bands: Booty Bands Starter Set from the X Bands: http://a.co/26SuR7
Weighted Vest I occasionally use: Black vest is the Body Rock 10 lb vest https://shop.bodyrock.tv/products/bodyrock-vest?variant=6270175105 **I have this vest upside down and leather straps sewn over the elastics** Blue vest is the 12 lb Tone Fitness weighted vest: http://a.co/iweH2Xj
Ankle weights: Gold’s Gym 5 Lb: http://a.co/2ekh8HD
Bosu Ball: http://a.co/dG0lT9u
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2017 Holiday HIIT #8: Glute Growing
** I am 22 ½ weeks pregnant during this recording**
Resistance band
Ankle weights
Weights
16” plyo box
Warm-up: 2x
25 Frog Pumps
25 Banded Lateral Squat Walks
10/leg leg lift hip up
SET 1: 2x
1. Bulgarian drop set (8 reps each weight, 3 weights)
2. 12 box squats to alt forward lunge
3. 10 1 and ½ RDL
SET 2: HIIT superset 50:10 4x 8 mins
1. DL drop weight jump and squat to stand
2. lateral step up side lunge/leg
SET 3: 4x
1. 10 alt curtsy lunge plank hop
2. 20 swings
3. 10 rev lunge toe touch/leg
SET 4: HIIT superset 50:10 2x 4 mins
1. banded Sumo DL + 2 lateral side steps
2. banded hip thrusts
SET 5: HIIT: 30:10 x4 (10:40 min) (Use Ankle Weights)
1. backload static Rev Lunge leg lift
2. Down dog glute raises
3. Backload curtsy +leg lift
4. RDL + hang clean
Glute Isolation: each leg 2x all moves on one leg then the other
20 Donkey pulses
10 Straight leg lifts
10 fire hydrants
10 donkeys
20 Donkey Pulses
