15-Minute Booty and Legs HIIT

Warm Up (0:45 – 2:31)

Workout (2:51 – 12:22)
Format: 2 rounds shown in video, for prescribed time. You can repeat the video to complete a total of 3 or 4 rounds if time/energy allow. Take rest as needed.

1. Skater Lunges (0:45)

• This is an explosive cardio move to get your heart rate pumping!
• Start in a curtsy lunge position by stepping back with your right leg to just behind or slightly past your left leg.
• Jump to switch legs and continue until the time runs out.
• Mod: Take the hop out and do alternating reverse curtsy lunges.

2. Single Leg Hamstring Pull Throughs (0:45)

• Come down to a seated position, dig your heels into the mat and your hands next to your hips – fingers facing forward.
• Pull your butt up and through squeezing your booty and the top.
• A slightly more advanced move if you feel like you have that mastered is trying it with an alternating single leg.

3. Sumo Squat Crescent Kicks (0:45)

• Start in a sumo squat position with feet wider than hip distance and toes turned out at an angle.
• Squat down, knees are in line with your toes, lift your leg laterally when coming up.
• You can do ballerina arms with this or float your arm so your fingers meet your toes.
• To make it easier to balance and master this move, hold on to the wall, chair, or whatever you have to help keep you stable.

4. Squat Thrust Star Jump (0:45)

• Bend your knees, place your hands below your shoulders.
• Jump back into plank position, jump back forward keeping your weight back in your heels.
• Explode up and open your arms and feet wide. Land softly in the same position you started.
• Mod: To make this move lower impact, come down, plant your hands and step your feet back and then step them back up. Come up to a body squat, floating your arms overhead into a star position and taking the jump out.

5. Single Leg Hip Thrust (0:45)

• Come down, balance your upper body on the side of your chair.
• Put your right foot down into your mat, squat your booty down, press up and away.
• Position yourself so your weight is going straight down into your heel.
• Mod: If you’re working on your strength and balance you can take out the single leg and do a double leg hip thrust, either way is perfectly fine.

Cool Down (12:45 – 14:14)