HOME WORKOUT / BUM BURNER

This workout is designed for those who are trying to test their lower body muscle groups and their CV. With this HIIT style circuit we should be have your heart doing somersaults, so give this one a go, and remember the pace is all internally driven, as long as you know you are working to the max, and finishing those reps, then you have officially smashed this workout from the comfort of your own home. So if you have one grab your training partner, get those legs stretches in and follow the workout bellow. In order to do this you're gonna need one thing: a knee hight platform (could be a chair/couch etc)

So the format is as follows - complete all of these exercises with 10 seconds rest between each exercise = 1 set

Complete this bad boy 3 times and that should get the heart pumping and those legs popping.

GOOD LUCK

Exercise 1

Glute bridges

completing 20 repetitions before moving on

Keep the hands away from ya bum

squeeze glutes at the top

Slow movements on the way down

Really try and focus on form not the pace

Exercise 2

Squat rotations

Complete 20 repetitions before moving on

Squatting deep between jumps

Fast and explosive on the way up

Slow and controlled on the way down

Squeezing the glutes and quads

Exercise 3

Complete 15 repetitions before moving on

Squat pulse/jump combo

Stay deep during the pulses and squeeze those quads

Explosive on the way up

Keep weight central to the feet

Squeeze them bum and quads in jumping phase

Exercise 4

Complete 10 repetitions per leg then continue

Complete 10 on one leg then the other

At the top brace those abs when raising the other leg

Squeeze that bum at the top on the contracting side

Focus on form over reps (balancing was a challenge :)