2017 Holiday HIIT #2: Bootylicious
Added 2017-11-28 23:29:58 +0000 UTC2017 Holiday HIIT #2: Bootylicious by Krisin R
**BTW we will be going back to the Winter Weight series, but I wanted to get the Holidays started here on Patreon first! So a short pause in winter weights to get ourselves decked out for the holiday season in sparkles of sweat ;) xoxo**
**I am 20 weeks pregnant during this recording**
resistance bands
weights
ankle weights
16” plyo box
Warm Up: 2x
25 Frog Pumps
25 Air Squats
25 banded lateral walks
Set 1: tabata pair time pyramids 6 mins each: 18 mins
1. Pulse Banded Thrusts
2. backload pulse Box Squats
1. hang cleans alt step up
2. single weight rev lunge touchdown
1. swings
2. lateral low lunges and pistols
Set 2: 3x
8 Step Up Rev Lunge
10 1 1/12 RDL
Set 3: 3x
10 banded goodmornings
10 Banded Hip Thrusts + 10 Thrust Hold Adductors
10 Kickstand DL
Set 4: HIIT superset 50:10 2x 4 mins
1. Sumo DL to SL DL
2. Deficit Curtsy
HIIT: 30:10 x4 (Use Ankle Weights)10:40
1. backload Rev Lunge leg lift
2. narrow to wide squat + pulse
3. donkey pulses
4. Curtsy Lunge to Lat Leg Raise
Quick Booty Cardio 30:10 x2 5:20
1. Lateral rocket to curtsy lunge
2. Rocket Step up rev lunge and switch
3. SL burpee 2 lunge back and front kick
4. Bulg hop to SL decline pushup and glute raise
