FitnessBlender - HIIT Cardio and Butt and Thigh Workout | Силовая тренировка для бедер и ягодиц (+ кардио в начале видео)

Equipment - Dumbbells (optional) Warm Up / Cooldown - Both Included Printable HIIT and Strength Workout Warm Up: (5 Minutes; 30 Seconds Each) - Boxer Shuffle - Butt Kicker Swings - Toe Touch Circles - Good Morning Fly - Kick & Twist - Other side - Lunges - Squats - Side Steps Pulls - High Knee Kicks - Up & Out Jacks - Squat Jump Combo HIIT: (5 Minutes; 20 On, 10 Off; 2 Sets Each) - 3 Switchfoot Jumps Side Lunge - 3 Hops Down - Plank Jack Spider Hops - 2 Runners 2 Sumo Squat jumps - 3 Squat Jacks Kick Strength: (2 Sets of 10 Each) - Narrow Wide Squat Side Leg Lift (I am using 12 lbs per hand) - Deadlift (I am using 28 lbs per hand) - Squat to Lunge (I am using 8 lbs per hand) - Bridge (I am using 20 lbs total) - Side Lunge Calf Raise in Middle (I am using 12 lbs per hand) - Squat Steps Forward Inside Thigh Lift (I am using 8 lbs per hand) Cool Down & Stretch (never ski