Are you ready to sweat? Coach Neesha, who joined the Betty Rocker team, will take part in this super fun 5-step lower limb HIIT track! It will provide you with energy and use optional weighting objects to exercise your muscles.
Coach Neesha is a NASM certified personal trainer and team Betty Rocker coach.
Each of these moves is designed to exercise your hips, quadriceps or hamstrings, while doing some exercises to strengthen your core strength.
You will also do some heart-pounding aerobic exercises, such as sumo squat thrusts and surfer pop-ups, to really feel the burning.
And with a loop structure, you can repeat each action as much as possible within 30-45 seconds, giving people a super sweaty, high-intensity feeling.
This is Coach Neesha’s notes: I encourage you to adapt to your body, perform these movements at your own pace, and focus on correct alignment and participation to make the most of every bit of this fast and sweaty workout. Get ready to rock and let me know your performance in the comments below-we are very happy to hear from you!
let’s start!
Love exercises that you can do anytime, anywhere-and a well-designed plan so you can get the best results? Accept the 30-day challenge in your life to rock And format an exercise like this into a plan to follow!
Lower body HIIT circuit
Click to expand and view all exercise instructions
Equipment: optional counterweight
Circuit:
Action 1: Squat reverse lunge (0:45)
- Begin to stand, tighten the core, straighten your chest, and hold the weight with your hands at chest level.
- Keep your chest high, return your weight to your heels, squat straight, and bounce your hips back slightly. Make sure your knees are not bent and your chest is upright.
- Drive with your heels and exert force through the back chain to restore standing.
- Next, put your right foot back behind you and begin to bend your back knee until it almost touches the ground at a 90-degree angle (make sure the knee does not stick out of the toes and maintain a straight chest).
- When you stand up, apply force through your front heel and let your back foot touch your front foot when you start to stand.
- Repeat with your left leg, and then repeat the sequence.
- MOD: Do this without weight and grab a chair or wall to help stabilize.
Action 2: Sumo squat thrust (0:30)
- Begin to stand, tighten the core and straighten your chest.
- Bend your knees, place your hands on the floor or mat in front of you (fold your hands directly under your shoulders), then jump up or put your feet back on a high plank position, pressing your belly button And keep your core up.
- Jump or put your feet back on the outside of your hands, then return to a standing position, put your weight on your heels, and use your motivation to get you into a sumo jump.
- MOD: Perform this movement with your hands on a slanted surface, such as a chair, sofa, or footstool. You can also completely eliminate the impact by stepping back and forth instead of jumping, and squatting instead of jumping.
Step 3: Floor wipers (0:45)
- Begin to lie on the ground, holding a heavy object in each hand, placing it straight in front of his chest, straightening his legs, and hovering slightly above the ground.
- Gently press your lower back into the floor, and then lift your legs up and to the right toward a heavy object to move the blueberry spine.
- Slowly put your legs back in place, and repeat on the left side.
- Always put your hips on the floor to prevent your hips from swinging upwards.
- MOD: Keep your legs bent when you raise your legs.
Step 4: Surfing the pop-up window (0:30)
- Begin to stand, tighten the core and straighten your chest.
- Bend your knees, place your hands on the floor or mat in front of you (fold your hands directly under your shoulders), then jump up or put your feet back on a high plank position, pressing your belly button And keep your core up.
- Jump or step with your feet to the chest, then move to the right, abduct your feet, and squat to the ground. Jump up and do a jump squat, then put your hands on the floor, then jump back to a high plank.
- In the next repetition, jump with both feet to the chest and left side, and then repeat.
- MOD: Perform this movement from an elevated surface, or step your foot to one side at a time, then stand up and squat instead of jumping.
Action 5: Sumo squat to high pull rowing (8-12)
- When you start to stand, your feet are wider than your hips. Let your feet rotate naturally.
- Hold the weighted object in your hand, hang your arms vertically in front of you, and shoulder back and down to balance the weight that pulls you forward.
- Put your hips back behind you, pull your belly button inward and up to engage your core, keep your chest tall (don’t bend forward), and keep your heels and knees in line with your toes.
- When you resume standing, use your heels and squeeze your hips to pull your weight-bearing objects up and back evenly for high-pull rowing. Pay attention to the muscles between the shoulder blades.
- MOD: Don’t use weighted objects at the beginning.
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