EPIC 900 Calorie HIIT + Strength // Cardio + Booty + Abs

The Workout: Part 1: Warmup & Cardio (50:10) 1) Jumping Jacks 2) Squat and twist 3) bird-dog 4) band x walks 5) glute bridge 6) curtsy lunge squat jump (right leg) 7) lateral lunge into 1-legged burpee (right leg) 8) curtsy lunge squat jump (left leg) 9) lateral lunge into 1-legged burpee (left leg) 10) 6 lateral 1-legged hops, 1 jump tuck 11) KB swings 12) chair lunges Part 2: Booty Complete 3 rounds of the following: -single leg elevated glute bridge (10 reps per leg) - bulgarian split squats (10 reps per leg) Complete 2 rounds of the following: -glute kickbacks (12 reps per leg) -donkey kicks (As many as possible until failure) Part 3: Tabata (20:10 for 4 min) weighted squats // squat jumps Part 4: Core (complete 1 round) - frog sliders (10 reps) - hamstring curl sliders (10 reps) - pike push-up sliders (10 reps) - hamstring curl sliders (10 reps) - frog sliders (10 reps)