20 Minute Core & Booty Floor Workout
Print Workout Here
We are keeping it simple this week. No equipment, no timer, 4 moves. That’s it.
Warm-Up:
- Included in workout.
Workout:
- We only have 4 moves for this quick workout. 2 moves per circuit. You will perform 10 reps of each move a total of 5 times through. This means that each circuit has 100 reps.
Circuit 1
- Plank Up Downs – Starting in a high plank position, with your hands and shoulders in alignment, drop your right elbow to the floor where your hands was. Now bring your left elbow to the floor so you are in a low plank on your forearms. Now push yourself one hand at a time back into a high plank position. That is one rep. With each rep be sure to switch which hand is used first each time
- Supermans – Lying face down, slowly lift your legs, arms and chest up off the mat so that only your stomach is remaining on the mat. Slowly lower back down to starting position
Circuit 2
- Single Leg Bridge – We are taking the classic bridge up a notch and really burning out the booty. Perform 10 bridge / leg. If this is a little too intense, stick with 20 regular bridge instead J
- Alternating Single Leg V up Crunch – Laying on your back, exhale your breath while your bring one leg towards the sky, at the same time reach up with your arms to try and have your hands connect with the leg that is in the air. Slowly with control lower back down and switch sides. This circuit is 5/leg for each round.
Make today Badass
Kaylie
That was so much more sweaty than I expected. Still sore from Ashley’s Booty and Core Flow yesterday so the single leg bridges were tough! Thanks Kaylie!
So much booty and core this week hehe!!
I agree with Kim, feeling it every time I do the stairs Guess tomorrow’s going to be “extra special “ lol Thanks Kaylie, great workout!
hahha ya your booty will be thinking of me ALL DAY :)
to those of you who can do those up downs from your toes…..you are badass!!!!!!!! I had to do them from my knees. Great workout Kaylie :)
Ya the up downs are rough! glad you enjoyed!
And just like that week two (for me) is already done and it is only Wednesday! Now some makeup workouts to round out my week! 6 of 100! ?
BOOM!!!! get it girl
Did not expect for the heart to get pumping either.
sneaks up on ya eh haha
Will go back to this one! Thanks
You’re most welcome :)
Great quick workout- over before I knew it! Thank you!
thats the best when it flies by!
Awesome workout and my calf totally cramped up the first round of the butt lifts! Also super sweaty! Love it!
YAY I am glad you enjoyed! Hopefully your calf is ok!
I managed one round of up downs from my toes then my body decided NOPE!
Banged this out in record time before doing super fast LIVE FB Halloween makeup lol super sweaty fun
BOOM 1 round on your toes is BADASS girl!
Loved it thank you!