Ok guys, today’s post is going to be nice and quick (hopefully, I do like to talk -type?)! I’m currently writing this in the main office building of our apartment because, when the WiFi goes out, the world crumbles! 😀

I wasn’t sure what I wanted to do for follow along Friday this week, so last night I set my alarm not knowing what I was getting up to film. I usually have this planned ahead of time, it helps me get up and be excited to get the day going! But last night I just decided to sleep on it.

Amazingly enough, this morning when I woke up I was excited and ready to film, *drum roll* this! Not sure if it came to me in a dream or what but it’s a fun little workout that works up a good sweat!:D.

Anyways, this is a great 20 minute HIIT workout that can be done with or without the band. The band will intensify things and you’ll feel it a bit more in the glutes/quads just depending which exercise we’re doing here! If you’re looking for a fun new HIIT, I’d definitely suggest giving it a try! I enjoyed filming it!

20 Minute Banded Fat Burn

Plank Jacks – Start in a forearm plank with feet together and band above the knees. Keeping your abs engaged, engage the glutes to help press against the resistance of the band and hop your feet wide. Hop them back together.

Stationary Skaters R&L – Start standing with band above the knees and weight in right foot. Starting the movement by pushing your hips back, step back and across your body and sink down to tap the ground (how you would land in the bottom of a skater). Use the front glute to press back up and drive the back knee up.

Full Pike Jacks – Start in a full plank with feet together, abs engaged and band above the knees. Hop your feet up and wide (using the glutes to help push against the resistance) bringing your body up into a ‘V” shape but with wide legs. Hop your feet back and together.

Side Shuffles – Starting in a quarter squat stance with butt back and knees slightly bent. Band is above the knees. Shuffle side to side.

Split Hops – Start standing with legs together on the balls of your feet. Hop your legs apart, one leg forward and one behind you. Then hop them back to center. Stay nice and tall through your upper body!

I hope you give this one a try! Let me know if you do and how it goes!

Sweat, Smile, Repeat!

xxNiki

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