Butt and Triceps HIIT Circuit -
20 minutes
40/10 – 40 seconds of work with 10 seconds of rest, try at least 2 circuits for about 20 minutes!
Stationary lunges holding weights (8-15lb.) – do one leg for 40 seconds, then the other.
TRX Triceps or triceps kickbacks
Cardio – jumprope, jumping jacks, treadmill, run in place, etc.
Single leg glute bridge – lie on back, one leg on bench or floor, the other leg is up in the air, press hips up. Do one leg for 40 seconds, then the other.
Triceps overhead press with kettlebell, or triceps kickbacks
Walking squats, alone or use blue therma band around your ankles
Cardio
Single leg hips lift dips on bench, using bench, do dips simultaneously with hip lifts, using only one leg the other in the air, these are tough! Do each leg for 40 seconds.
20 minutes
40/10 – 40 seconds of work with 10 seconds of rest, try at least 2 circuits for about 20 minutes!
Stationary lunges holding weights (8-15lb.) – do one leg for 40 seconds, then the other.
TRX Triceps or triceps kickbacks
Cardio – jumprope, jumping jacks, treadmill, run in place, etc.
Single leg glute bridge – lie on back, one leg on bench or floor, the other leg is up in the air, press hips up. Do one leg for 40 seconds, then the other.
Triceps overhead press with kettlebell, or triceps kickbacks
Walking squats, alone or use blue therma band around your ankles
Cardio
Single leg hips lift dips on bench, using bench, do dips simultaneously with hip lifts, using only one leg the other in the air, these are tough! Do each leg for 40 seconds.
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