FitnessBlender - HIIT Cardio and Butt and Thigh Workout | Силовая тренировка для бедер и ягодиц (+ кардио в начале видео)
Equipment
- Dumbbells (optional)
Warm Up / Cooldown
- Both Included
Printable HIIT and Strength Workout
Warm Up: (5 Minutes; 30 Seconds Each)
- Boxer Shuffle
- Butt Kicker Swings
- Toe Touch Circles
- Good Morning Fly
- Kick & Twist
- Other side
- Lunges
- Squats
- Side Steps Pulls
- High Knee Kicks
- Up & Out Jacks
- Squat Jump Combo
HIIT: (5 Minutes; 20 On, 10 Off; 2 Sets Each)
- 3 Switchfoot Jumps Side Lunge
- 3 Hops Down
- Plank Jack Spider Hops
- 2 Runners 2 Sumo Squat jumps
- 3 Squat Jacks Kick
Strength: (2 Sets of 10 Each)
- Narrow Wide Squat Side Leg Lift (I am using 12 lbs per hand)
- Deadlift (I am using 28 lbs per hand)
- Squat to Lunge (I am using 8 lbs per hand)
- Bridge (I am using 20 lbs total)
- Side Lunge Calf Raise in Middle (I am using 12 lbs per hand)
- Squat Steps Forward Inside Thigh Lift (I am using 8 lbs per hand)
Cool Down & Stretch (never ski
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