Name: Playbook - Kailey Hackett - W2/D4 Juicy Booty HIIT
Uploaded: 2022-11-18T00:40:32.894Z
Duration: 32 min
Description: W2/D4 Juicy Booty HIIT

Best HiiT workouts out there!! Love the change in interval times 🤩

Brigit

You will complete 2 round, go through each exercise once before moving to the next! 

Find challenging weight where you can go the min without feeling burnt out after. It shouldn’t be a max effort this should be about 50%-60% of your weighted efforts. 

2 rounds 
1 min on 
25 seconds off 
40 second cycle rest 

Let’s get that Juciy Booty Y’all!

This is going to get your heart rate up and feel sore as soon as you finish. It is meant to challenger you and get you outside your comfort zone! Find a weight that is challenging but allows you to go the full minute when doing the exercise.

- With barbell on your back press hips back and lower to parallel
- Focus on form and speed

Barbell speed squats

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell or Barbell single leg RDL

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Stand and peddle on the bike
-hover over the seat (Booty should not be on the seat) and pedal with control

Standing bike

- Begin with the front foot higher than the back foot
- With dumbbell in each hand, lower down until knee almost touches the floor
- Press through your front heel to stand back up and drive the knee up 
-30 sec on each side

Dumbbell (bosu) deficit lunges

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side
-30 sec. On each side

Barbell Curtsy lunge

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

- Jump rope with the rope passing under your feet once each jump
-progress do one leg jump switch leg every 10 seconds

W2/D4 Juicy Booty HIIT

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