hi guys welcome back to my channel this was highly requested so I finally put
together a full like day workout with a HIIT in the beginning for you guys and
just a disclosure I'm not a professional in this area if you guys have any tips
or anything to say about my forum please let me know down in the comments I
really appreciate that but just take everything with a grain of salt I'm not
a professional and this is not my specialty or field of work but this is
just what I have been doing something that has worked with me and my brothers
a personal trainer and I've worked with personal trainers in the past I've
learned all the things that I've learned from friends and family and YouTube
videos so I'm not a pro but I will show you guys what I have been doing that
works well for me that helps me build my glutes and if you guys are interested in
seeing what I do please make sure you hit the subscribe button and a little
notification bell if you haven't already and let's go ahead and get into the
workout so for our hit workout we have the four movements and we're gonna do
each movement for 30 seconds each back-to-back so you're gonna do movement
one for 30 seconds then two for 30 seconds with no break and go all the way
through and not the end of the fourth workout you're gonna take a one to two
minute break and then we're gonna go right into the whole four workouts again
so we're gonna do it for a total of three sets and that completes our here
we go so one of my favorite things to do is start off with a hit will helps me
break into kind of a sweat and it's also fat blasting and less boring than a bike
so starting off we are going to do side to side squats with a step in between if
you don't have a step at home or at your gym you can just go ahead and do it
without so we're just gonna do these for 30 seconds next we're gonna go into a
squat push up variation this is almost like a Burpee except there's no jump and
you want to make sure that your back is straight and neutral and then when you
jump up hold that squat for about 2 to 3 seconds and I like doing on the step but
you definitely don't do use it and I'm gonna do this for a 30 seconds next we
are moving in to lunges with a high knee and you want to make sure you drive your
knee as soon as you lunge and we're gonna do each leg for 30 seconds each
next we are moving into a simple toke tap exercise and this will be the final
workout of our hit so just 30 seconds of this and we are all done then we are
going to the full leg workout and I do a lot of like singular exercises where you
do 10 to 12 reps for a total of 3 sets and you want to make sure you get a good
break in between let's get into the workout next we are moving into the bent
leg deadlift and for this you want to make sure your legs are about shoulder
width apart you're gonna imagine that the bar is in an invisible rail going
straight up and down so when you bend down make sure that the bar stays on
that same level in your back stays neutral and straight so that way you
don't feel any pressure on your back and we're gonna go ahead and do 10 of these
for a total of 3 sets then we are going into the single languages and these are
great for getting the push up on your booty you want to do exercises like this
to help get the portunus of your flight so I love doing the single leg because
it helps to isolate and you just want to have like the shoulder blades of your
back on the chair and if you do it enough you can feel the position that is
the most comfortable in and you want to have your leg that's resting on the
ground at a 90 degree angle and then when you push make sure you push all the
way up and clench your cheeks at the top and I like to go slow and have my mind
to the muscle so that way I'm focusing on my glutes and just really focusing on
pushing all the way through next we almost have a try set so this is three
different exercises that you can bind back-to-back so you're gonna do 5 of
these pulses you're gonna go all the way down up to 90 degrees five of these and
then right after you're gonna do starting from the top go down to 90
degrees and forth so 2 to 3 seconds and you're just going to do 5 of these
and then after that you're gonna start at the top and go all the way down into
a full squat and then you're gonna finish with five of these you end up
doing 15 movements total next we are going into a curtsy squat complex and
Sydney is showing us we like to do it with these pre-loaded bars um so she's
going from a curtsy into a squat into another pretty lunge and curtsies if you
guys don't know are more like lunges but you have your back leg over a little bit
further than you would normally so it kind of crosses over and it's more
important to have your back leg go back further than it is for it to go to the
side we are just going to do 10 reps starting from the very left ending of
the right is one rep and we are going to do three sets of this to finish off our
leg look I just got back from the gym and we had a really good leg workout and
I did hot yoga right before so I was pretty dead but I hope you guys enjoyed
it and I'm gonna show you guys what I like to eat after the gym I'll show you
what I put into my protein smoothies put in is blueberries I always have
blueberries no matter what and he used to have frozen strawberries I used to
buy but I bought this one this time and I don't know if I like it as much
it has blueberries Prager's and blackberries but I just don't like the
seeds this one as much of the first strawberries I think but this protein is
my favorite and I always get this flavor cookies and cream it's all my Amazon and
I've tried another protein before but this one is my favorite I'll link it
down below if you guys want to try it out but I love this protein and then I
also put it in a banana
so that is the end of the video I hope you guys enjoyed this workout and if you
did please make sure you give the video a thumbs up so I know that you guys
liked it and I will make some more and let me know down in the comments what
you guys would like to see next if you have any comments or recommendations if
you want me to do other workout video different parts of the body like back
arms etc let me know and anyways thank you guys so much for watching and I will
see you in the next video bye