Exercises Explained

Weighted Burpee

  1. Stand upright holding dumbbells by your sides.
  2. Squat down, placing the dumbbells onto the floor.
  3. Jump your feet straight out behind you, coming into the top of a push up position.
  4. Jump your feet in, bringing your knees to your chest while keeping your hands on the floor.
  5. Come up to stand, raise the dumbbells up to your shoulders and jump into the air, pressing the dumbbells overhead.

One Arm Burpee

  1. Start in the top of a push up position with one hand on the floor and the other behind your back.
  2. Jump your feet in, bringing your knees to your chest while keeping your hand on the floor.
  3. Come to an upright position and jump into the air, raising your arm overhead.
  4. Squat down, placing your hand on the floor again and jump your feet back out to the push up position.
  • Complete all reps on one side before switching to the other side.

Recovery Lunge

  1. Step your right leg straight backwards, pressing firmly through the heel and keeping your hips level.
  2. Place your hands on the floor either side of your left foot to establish balance, keeping the knee of directly over the ankle.
  3. Maintain a neutral spine, looking straight forward.
  4. Hold for 3 breaths.

Reverse Lunge

  1. Lean back slightly standing on one foot, holding the handles at your chest with your elbows bent and the other foot up behind.
  2. Squat back and down on the standing leg, lowering your body towards the floor with your raised foot out behind, keeping your back flat/neutral.
  3. Push down through your standing foot to return to the upright position.
  • Complete all reps on one side before switching to the other side.

Jump Squats

  1. Stand upright with your hands to the sides of your head.
  2. Bend at the hips and knees into a semi-squat position leaning your torso slightly forward.
  3. Push off your feet, jumping straight up.
  4. Land in semi-squat and repeat the jump.

This H.I.I.T GYMBOSS Workout is going to tone and tighten your glutes and blast unwanted fat!