This 4-minute Tabata circuit consists of 8 exercises: 4 different glutes exercises (using heavy weight), each sandwiched with high-paced jump rope. Perform the circuit once if you keep it mega-INTENSE! Otherwise do it up to 4 times. If you are late for work, this is an ideal 4-minute workout to cram into your hectic morningschedule. This 4-minute workout ensures your metabolism will be humming at top speed for the rest of the day.
Need a Jump Rope Refresher? Review the Jump Rope Techniques and Progressions by clicking on my video demo.
Try to do at least 8 reps for each glutes exercise. Hustle!
Bulgarian split squat - right leg on bench behind you. (I used two 25-lb KBs).
Jump Rope - bounce step (forward and backward)
Bulgarian split squat - left leg on bench behind you. (I used two 25-lb KBs).
Jump Rope - bell jump (forward and backward)
Alternating Bench Step Ups (I used two 25-lb KBs).