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HIIT Tuesday #2

Hey guys! Today’s HIIT is all about your buns. Hopefully, those sweet cheeks of yours will be on fire after this workout. If they’re not, then you obviously already have buns of steel and it’s time for you to move along.

jimgaffigan

Unfortunately for you there are no pictures of me doing the workouts this week. Apparently my husband had more important things to do like “work” and “make money.” I’ll guess you’ll have to settle for these other sexy people showing you the moves. If you have any questions though, feel free to shoot me an email!

 

Buns ‘O Steel:

  • High Knees- 1 minute
  • Forward Lunge with Kickback- 30 seconds on right leg
  • High Knees- 1 minute
  • Forward Lunge with Kickback- 30 seconds on left leg
  • High Knees- 1 minute
  • Squat with Pulses- 30 seconds
  • High Knees- 1 minute
  • Single Leg Bridge- 30 seconds right leg
  • High Knees- 1 minute
  • Single Leg Bridge- 30 seconds left leg

Go through entire circuit 2-3 times.

 

Here’s a breakdown of the exercises:

High Knees:

highknees

 

(source)

I like high knees because they give your legs a little bit of a break while keeping your heart-rate up. I’m sure you’ve all done them at least once in your life (soccer practice anyone?). Basically, you’re bringing one knee up at a time (the higher the harder) then switching to the other knee. Switch back and forth as fast as you can.

Forward Lunge with Kickback:

First thing you do is step forward with your right leg into a lunge. Next, push off that right foot back towards starting position but instead of putting your foot down, swing your right leg behind you, keeping it straight, squeezing that right butt cheek, then come back to starting position.

This is what the kickback looks like:

glute-kickbacks

 

 

(source)

Squat Pulses:

Drop down to a squat position then from there, perform small pulses for the entire 30 seconds. Pulses basically mean move up and down just slightly so you’re in the squat position the entire time. These will burn!

Single Leg Bridges:

slbridge

 

(source)

From the position above, lift your butt off the floor squeezing your glutes, then slowly lower back down. To make this even more challenging, try not to let your bottom touch the ground during the 30 seconds of work.

That’s it!! Let me know if you try it!

 

In other news, check out the Elf for Health program. It’s basically a way to encourage and be encouraged by others whether that’s sending your elf a new workout, new recipe, or just saying hi. You don’t have to have a blog to participate! Here are some more details:

Elf Duties

As an Elf, you are expected to support your assigned buddy with their holiday health goals and the daily challenges. Elves & buddies will be reassigned every 2 weeks. You are only asked to email your buddy 2 times per week:

  • Monday: Send your buddy an email to help them with the challenges for that week. Ideas of things to include/attach: your own personal tips & tricks, inspiring words and/or images, a new, healthy recipe or workout to try.
  • Thursday – Saturday: Any time during these days, check in withy you buddy! For example, ask them if they tried a new recipe, workout, or had fun with any certain challenges. Feel free to tell them how you did with your challenges, too!

Anything more than those 2 emails is up to you but feel free to go above and beyond this to show your support! Just a few ideas: send your buddy Tweets, shout outs on our Facebook Page, email a fun workout you liked or send a hand written recipe or note.

 There are different challenges for each day you participate. For example, Monday was Meatless Monday so posting a meatless recipe on your elfs Facebook page or emailing it to them would be perfect.

challengesquare_edited-1

 

I’m looking forward to unsubscribing from all the crap mail I get tomorrow. It’s actually something I’ve been meaning to do! Anyway, you can read more about Elf for Health at The Lean Green Bean blog. There are prizes involved by the way for the best Elves…just some motivation :).

2 comments to HIIT Tuesday #2

  • I saw your “unsubscribe” theme on Instagram today and decided to follow suit and clear out all the crap in my inbox. No Neiman Marcus I actually don’t need/want to see that a $600 dress is now $400. Love that you’re back blogging again!!

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