Extreme Biceps & Butt HIIT Circuit (home workout)

This is an intense full body HIIT/weight training circuit style workout that targets your biceps and butt and will burn a “butt-load” of calories in a short amount of time.

The equipment you will need is:
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Exercise mat
Bench, Ugi Ball, step, or anything you can use to elevate one leg when doing the hip thrust.

**If you are not familiar with any of these exercises, click on each one under “The Breakdown” to view a demonstration of proper form and movement.**

You will move as fast as you can through this circuit and we are completing one round for time. If you wanna go hardcore, then repeat the circuit a second time. 🙂

The Breakdown

– 5 Dive bomb pushups
– 10 Squat and Bi curl combo
– 20 Crunches
– 5 Dive bomb pushups
– 10 Scissor Jump Knee Raises
– 10 Bent Bi Curls (alternating)
– 20 Leg Lifts
– 5 Dive bomb pushups
– 10/10 Elevated hip thrusts (10 on each side)
– 10 Hammer curls
– 20 Bicycles
– 5 Dive bomb pushups
– 5/5 Reverse bi curls (5 on each side)
– 20 Stiff Legged dead lifts
– 10/10 Love bends (10 on each side)

I completed this workout in 10:37 and it was a killer.
But that didn’t stop me from being hardcore and doing a second round in 10:55 🙂

What did you think of this HIIT/weight training circuit?

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3 responses to “Extreme Biceps & Butt HIIT Circuit (home workout)

  1. Bridget Bauguess

    I’m going to attempt this one. This one seems hard. Dive bomb pushups, yikes! You’re workouts are killer!!! So glad you do this!!! Give my body that extra push and learn things I didn’t before. You ROCK!

    • Thanks girl. As for the dive bombs, start on your knees and work your way up from there (the tutorial shows this). The most important thing is to keep proper form as you don’t want to pull a muscle. That exercise pretty much targets your entire upper body. Best of luck getting through it and whatever you do…never give up 🙂

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