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15 Minute Glutes and Core HIIT Burnout


Get those legs, glutes, and core toned with this quick but challenging fitness routine!

Exercise Descriptions:

Russian Twist + Leg Extension: Lean your body back about 45 degrees to engage your front abs. Lift your feet off the ground, keeping one leg bent, and extending the other leg as you twist. Twist at the waist in one direction, and extend your opposite leg as you twist. The twisting motion will engage your side abs (obliques), while the leg extension will work your legs and glutes. This exercise engages the entire core to maintain balance. Continue this twist and extension motion for 1 minute.

Super Crunches: This is a combination of a front crunch and a bridge. For the crunch, keep your head heavy in your hands and a space between your chin and chest so you are not pushing on your head and neck to come up. Use your ab muscles to lift your shoulders off the ground just a few inches and back down. Lower yourself back to the ground, and then plant your feet firmly into the ground and raise your bottom off the ground, keeping you head and shoulders on the ground. Raise your bottom as high as you can, engaging your lower core, glutes, hamstrings, and quads. Again, lower yourself back to the ground. Alternate between the crunch and bridge for 1 minute.

Squat Jumps: Start by lowering yourself into a squat position. Keep your feet at least shoulder width apart or farther, and point your toes slightly out, away from each other. Shift your weight to your heels to you can wiggle your toes just slightly. Keeping a tight core and proud chest, lower yourself into a squat like you are sitting in a chair. Come down so there is a 90 degree bend in your knees, and your knees never pass your toes. Your back stays flat, and your chest stays proud. Your weight should still be in your heels, and you should still be able to wiggle your toes. Driving through your heels, push yourself into a fully extended jump. When you land, transition straight back into a squat position, and repeat for 1 minute.

Lunge + Twist: Start with a lunge motion. Bring one foot forward, and leave the back foot planted, so that both knees are at a 90 degree angle. Your front knee should never pass your front toes, and most of your weight should be in the heel of your front leg. Once in the lunge position, twist at the waist toward your bent front leg, further engaging your abs muscles. Drive your weight through your front heel, pushing yourself back to a standing position, bringing your front leg back together with your back leg. Repeat on the other side, alternating sides for 1 minute.

Once all 4 exercises have been completed, rest for 1 minute, then repeat 2 more times for a 15 minute HIIT Burnout.

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