Everything Butt Abs | Keep it Moving Fitness

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Everything Butt Abs

 

Below is a workout that works your Abs and Butt. It was created with the idea that you can minimize your workout time while working those hard to target areas more effectively. This no equipment workout combines some of my favorite exercises and requires each exercise to be repeated a few times before moving to the next.

I recommend you doing this workout 3-4 times per week on NON CONSECUTIVE DAYS.  You can do this workout at home or in the gym or wherever.

HERE IS WHAT YOU NEED

  1.      Water nearby. Feel free to take a swig whenever you need it to stay hydrated while exercising.
  2.     You might need a chair or something to hold on to for balance while doing some of these moves. Just remember not to hold on too tight. Barely touch the chair with your fingertip.
  3. HERE IS WHAT YOU DO.

  4.   Set your timer for 20 minutes (If you are just starting out set your timer for 12 minutes).
  5. Complete all the steps listed below and repeat until the time is up.
  6.     Take minimum breaks in between rounds. 30 seconds at most.
  7.     Don’t forget to warm up for 2-3 minutes before you start and 2-3 minutes after you finish.
  8.       Write how many rounds you were able to do in the allotted time and comment in the Facebook section below to let me know.

 Free Workouts to do at home

HERE ARE THE MOVES

Complete 1 minute of LOW JACKS in between each of the exercise moves listed below 10 times ON EACH SIDE.

Move #1:  Squat Torso Twists: With your feet together, lower down in to a squat position while keeping your knees behind your toes. While in the lower portion of the squat position, twist your torso, wrap your arms around your body, and look backwards. As you come back upright starting position, kick your leg out to the set. Repeat 9 more times and do the same thing on the opposite side.

Move #2:  Squat Curtsey Side Kicks:  Do a curtsey bow, keeping your back straight and kick your leg out to the front as you come up.

Move #3Side lunge Step In: Lunge to one side. Hold the lunged position for a few second and step the lunged leg in and out 10 times on each side.

Move #4 Lunge High Knee Pulse.

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