HIIT Your Booty and Shred Your Abs

Equipment Needed: None (optional pillow).

Format: Perform each movement for the prescribed time and repeat for 3 rounds. Rest as needed. 

Move 1: Jab, Cross, Jab, Knee (1:00)

• Come into a fighter stance with your left foot slightly in front of your right, and get light on your feet.
• Punch your left arm to the left for a Jab, punch your right arm across your body to the left for the Cross, and then do one more Jab. 
• As you come back to center, drive your left knee up to your chest, crunching your torso. 
• Step your right foot out wide to sumo squat to the other side and repeat on the right side. 
• Alternate back and forth for the prescribed time. 

Move 2: Down Dog Flow with Alternating High Leg Raise (1:00)

• Begin in a tall plank position with your core engaged and your shoulders stacked over your hands.
• Press your hips back into a down dog position, keeping your head in line with your arms. Your weight should be evenly distributed between your palms, and your heels should reach toward the floor.
• In your down dog position, extend your left leg out behind you and toward the ceiling and hold.   
• While keeping your leg extended, shift back to your tall plank position, engaging your core and flattening your hips and hold. 
• Shift back to your down dog position, switch legs and repeat. 
• MOD: Place hands on an elevated surface (chair, couch) or perform from a kneeling position.

Move 3: Alternating Reverse Lunges with Squat to High Knee (1:00)

• Begin in a standing position with your core engaged and chest upright.
• Step your right foot back behind you and begin bending your back knee until it nearly touches the ground in a 90 degree angle.
• As you return to standing, power through your front heel and as you bring your back foot forward, drive your knee up to your chest for a crunch.
• Step your right foot out into a wide squat position and perform a sumo squat. 
• Come back to standing and repeat with your left leg and alternate back and forth (ensure your knee is not shooting out over your toe and maintain an upright chest). 
• MOD: Hold on to a chair or wall to help stabilize.

Move 4: Pillow Pass Through’s (0:45)

• Lie on your back with your core engaged and your pillow or exercise ball between your feet. 
• With your lower back pressed slightly into the mat and your legs bent or straight, bring your legs and arms together to transfer the pillow into your hands.
• Extend your body out by bringing your arms overhead and your legs straight out, all while keeping your lower back pressing into the mat. 
• Reverse that movement by bringing your arms and legs back together to transfer the pillow back to your feet. Repeat this movement back and forth. 
• MOD: Keep your knees bent throughout this movement. 

Move 5: Prisoner Squat with Knee Crossover Drive (1:00)

• Begin in a kneeling position on your mat with your hands behind your head and chest up tall.
• Step your right foot up to come to standing and as you step your left foot up, drive your left knee up and across your body. 
• Come back down to a kneeling position and repeat back and forth.
• MOD: Hold on to an object to assist you in getting up and down.

Move 6: Superwoman Lifts with Trap Activators (0:45)

• Lie on your stomach with your arms and legs extended.
• Lift your legs and arms off the mat together, using your lower back and glute strength.
• As you lift your body off the mat, draw your elbows back towards your ribcage, focusing on the squeeze between your shoulder blades.
• Re-extend your arms, and lower both arms and legs back to the starting position.
• MOD: Begin by isolating your upper body only, leaving your legs on the mat for stability. Perform several upper body isolated lifts. Then perform several lower body isolated lifts. Work on isolated upper and lower body lifts until you feel comfortable putting them together.

Move 7: Surfer Pop Ups (0:45)

• Start in a standing position with your feet hip distance apart.
• Bend your knees and plant your hands on the floor in front of you and jump or step your feet back into a tall plank position with your hands stacked directly below shoulders and your core engaged.
• Pop your feet over to the right side, landing in a deep squat with feet turned out. Pop up and do a jump squat. Plant your hands again and jump back into a tall plank.
• On the next rep, jump to the left side and repeat.
• MOD: If this is too challenging or you start to get winded, step your feet to the side and stand up in a body squat instead of jumping.