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Sexy Back and Sculpted Booty HIIT

 

I named this workout and then realized the accidental Justin Timberlake reference. I contemplated changing it but this workout WILL bring sexy back! So it remains.

Warmup, Dynamic Stretching, Foam Roll

1 mile run or 1 mile on elliptical moderate resistance

Circuit #1

30 seconds on, 10 seconds off

  • Bodyweight squats
  • Jump rope or Kettlebell swings
  • Sumo squats
  • Burpees
  • DB bent over rows
  • Up and down planks

Repeat for a total of 4 rounds

  • 10-12 Pullups

Repeat 3 sets total

Circuit #2

30 seconds on, 10 seconds off

  • L leg bench step ups
  • Cable Face Pulls
  • R leg bench step ups
  • Situp + Russian Twist
  • L leg kickups
  • R leg kickups

Repeat for a total of 3-4 rounds

 

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Shoulder Sculpter and Booty HIIT

It’s all about illusion. If you’re goal is a smaller waist, there are ways to cheat the system no matter what body type.  Sculpting your shoulders and building your booty will create that illusion of a smaller waist.

Warmup, Dynamic Stretching, Foam Roll

1 mile run

Circuit 1

  • 15 jump squats
  • 12-15 standing shoulder press (light-medium weight)
  • 15 Goblet Squats
  • 20 Bicycle Crunches

Repeat 4x Total

Circuit 2

  • 8-10 shoulder presses seated (heavy)
  • 15-20 hip extensions with weight, pausing at the top and squeezing your glutes
  • 30 mountain climbers
  • 30 plank hip dips

Repeat 4x total

Stretch and Cooldown

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Workout Wednesday #2- Intense Lower Body Workout

I totally forgot to post my workout Wednesday, so here goes…

This workout is intermediate-advanced so please modify as necessary :).

NOTE: I linked some of the exercises to videos in case you are unfamiliar with the movement.

Warm-up:

  • I typically hit the treadmill with a book for a 15-20 minute walk
  • Light squats to warm up the booty

 

Pre Circuit Exercise:

Weighted squats. Keep going up in weight until you hit your 1 rep max

 

Circuit #1 (perform each exercise with little to no rest in between)

REST and Repeat for a total of 3x

Circuit #2 (perform each exercise with little to no rest in between)

REST and Repeat for a total of 3x

Stretch, Eat, Sleep.