17 Minute Butt & Ab Workout

by Ashley Dale Grant | Sep 11, 2017 | Body Weight Workouts, Members, Weighted Workouts, Workouts | 44 comments

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17 Minute Butt & Ab Workout
Print Workout Here

Technically we’re not stopping today, and I think you’re going to like why….we’re hitting the abs ladies! Hope you dig this fast and dirty workout.

What you will need:

1 set of dumbbells preferably!

Warm-Up:

2 minutes of jogging on the spot, jump rope, whatever it takes to get warm

Workout: We’re going to do these 3 exercises below for 60 seconds on, and every time you take a ‘break’ before the next exercise, you’re going to hold a 20 second plank.

Weighted curtsey lunge, left – Holding both the weights in your hands, keep the shoulder blades together so you have a nice flat back, and then from here you’re going to step your left leg back into a curtsey lunge (just slightly off to the outside of your right leg) to engage the side bum muscles.
Weighted curtsey lunge, right – Same thing on the opposite side.
Jack squats – Hold the butt down nice with a flat back, while you jump your legs in and out like a jumping jack….you just don’t come up while doing it!
Modification: Grab the weights again and do regular squats if you want to eliminate the jump ;)

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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44 Comments

Jodie Barfitt on September 13, 2017 at 2:56 pm

This was great! I am going to be feeling this for a few days I think.
Reply
- Ashley Dale Grant on September 13, 2017 at 7:50 pm
  
  I sure hope you do ?
Tracy Neziroski on September 13, 2017 at 7:13 pm

Done! First workout in 6 weeks! Feels great to be back! I’m dripping!?
Reply
- Ashley Dale Grant on September 13, 2017 at 7:51 pm
  
  Wow!! Happy you’re back! Feels good to sweat again I’m sure!
Angelika Henning on September 14, 2017 at 7:08 pm

My butt!
Away this weekend. All caught up!
Reply
- Ashley Dale Grant on September 15, 2017 at 5:45 am
  
  Look at you go! Enjoy your weekend away Angelika!! ?
Rita Campbell on September 15, 2017 at 10:08 am

Oh wow, that burn was on a different level!
Reply
- Ashley Dale Grant on September 16, 2017 at 4:11 pm
  
  ???
Jackie McDonald on September 15, 2017 at 11:33 am

It was hard getting through the last set! So burny! lol … and super Sweaty now! Phew
Reply
- Ashley Dale Grant on September 16, 2017 at 4:12 pm
  
  You have been on a roll this week Jackie!!
mclouter on September 15, 2017 at 9:01 pm

This was my first workout with royally fit my 9 year old and I did it together and we are both dripping in sweat great workout
Reply
- Ashley Dale Grant on September 16, 2017 at 4:14 pm
  
  Oh wow that’s so amazing you did it together!! Good for you!!
Patricia Best on September 16, 2017 at 7:27 am

So sweaty! That was tough this morning! I had to go slower on the curtesy lunges to maintain form but got it done!
Reply
- Ashley Dale Grant on September 16, 2017 at 4:14 pm
  
  The slower the better when it comes to form, good call!!
Andrea Was on September 16, 2017 at 11:51 am

I’m sweating alot after that one. Also got my cardio up. I loved all 3 workouts this week and have bookmarked them all. Thanks Ash, have a great weekend!
Reply
- Ashley Dale Grant on September 16, 2017 at 4:15 pm
  
  That’s amazing feedback, and love hearing you’re back on track with all your workouts post injury.
goodwink on September 16, 2017 at 3:08 pm

Perfect!
Reply
- Ashley Dale Grant on September 16, 2017 at 4:16 pm
  
  Boom ??
esudds on September 17, 2017 at 11:53 am

A little late to the game this week, as I’ve been battling a harsh cough but I made it through without dying! Go me!
Reply
- Ashley Dale Grant on September 19, 2017 at 7:12 am
  
  Happy you’re feeling better and back at it!!
April Patch on September 17, 2017 at 7:38 pm

Happy Sunday! Wrapping up my crazy week!
Reply
- Ashley Dale Grant on September 19, 2017 at 7:13 am
  
  I can’t believe you fit this in after that busy busy week!!
Rita Campbell on September 18, 2017 at 10:07 am

Just did this one again since it popped up after Nicole’s workout today, and Owen is gracing me with a long nap!
Reply
- Ashley Dale Grant on September 19, 2017 at 7:14 am
  
  That’s wonderful!! Way to go Rita (and Owen) ??????
Jennifer Wiggans on September 18, 2017 at 4:06 pm

All caught up! Wowzers
Reply
- Ashley Dale Grant on September 19, 2017 at 7:16 am
  
  Nice work!!
Amber Ashton on September 19, 2017 at 8:51 pm

Super sweaty. Thanks Ash!
Reply
- Ashley Dale Grant on September 20, 2017 at 8:31 pm
  
  My pleasure!! Keep up the awesome work Momma ??
sandra on September 21, 2017 at 1:46 am

Just did this in Austria, while on a hiking vacation. No weights. Still worked me pretty good!
Reply
- Ashley Dale Grant on September 21, 2017 at 8:56 pm
  
  I bet it did!!! Enjoy the beautiful alps!!!
Kim Judd on September 25, 2017 at 9:32 am

Done ✅
Reply
- Ashley Dale Grant on September 25, 2017 at 7:38 pm
  
  Yessssss!!!
Kim Gallant on September 29, 2017 at 6:13 am

W/O #2 super sweaty…felt it more in legs today than butt, sure butt hurt will catch up..
Reply
- Ashley Dale Grant on September 29, 2017 at 12:45 pm
  
  You were up super early this morning kicking butt Kim!!
Michelle Fraser on October 3, 2017 at 3:34 pm

Done! Legs are on fire! :)
Reply
- Ashley Dale Grant on October 3, 2017 at 7:47 pm
  
  Nice work!! You’ll be strong gains in no time with your increase in weights and commitment/consistency!!
- Michelle Fraser on October 3, 2017 at 8:04 pm
  
  That’s what I’m hoping! It’s crazy the difference with going up in weight a little bit. :) PS watching you do this video – #leggoals ???
- Ashley Dale Grant on October 5, 2017 at 7:45 pm
  
  You’re nice!! Thanks!!
Sandra T on September 26, 2022 at 6:08 am

Wow. I am a sweaty mess! Wonderful!
Reply
- Ashley Dale Grant on September 26, 2022 at 6:54 am
  
  That’s fantastic! Amazing start to your week, Sandra!
Allison Hart on September 29, 2022 at 3:32 pm

I loved this combo and the active breaks!
Reply
- Ashley Dale Grant on October 3, 2022 at 6:50 am
  
  I love seeing your comments again, Allison! Glad you enjoyed it! We have some goodies for you this week too!
julieboak on September 29, 2022 at 6:43 pm

I went at a slower pace for the curtsey lunges so I would maintain good form. I modified the jump squats with squat pulses. I groaned when you said we were doing plank between the moves, but it wasn’t as bad as I thought it would be, haha.
Reply
- Ashley Dale Grant on October 3, 2022 at 6:49 am
  
  You are clearly making some great progress, Julie! Way to listen to your body and claw your way back to where you were!

17 Minute Butt & Ab Workout

44 Comments

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