23 Minute Booty, Thigh and Core Workout | Royally Fit
23 Minute Booty, Thigh and Core Workout

23 Minute Booty, Thigh and Core Workout

by | Jul 16, 2018 | Body Weight Workouts, Members, Mini Band, Workouts | 49 comments

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23 Minute Booty, Thigh and Core Workout
Print Workout Here:

We are going to slow things down a bit today and focus on tightening and toning your booty, your inner and outer thighs and chiselling your core.

 

What you will need:

  • Mini bands, or just body weight if you don’t have a band

Warm-Up:

  • 3 minutes of some gentle stretching and a wee bit of cardio to warm up your body up.

Workout:

  • We have 5 moves in this workout and will go through them a total of 4 times each. 50 seconds on 10 seconds off

Circuit 1

  • Side Steps with 3 side lateral leg raises – you know the drill, sink low, bum back, big wide steps, its time to buuuuurn out that booty. When you perform the 3 side leg raises be sure to stand tall and have control over the leg.
  • Booty Back Kicks – keeping your body upright and straight, kick back your right leg as far as you can, with control perform 3 reps, then bring that leg  back down into a standing position, and switch legs
  • Narrow Squat Openers – The move focuses on the inner and outer thighs like CRAZY! You are in a narrow squat either on flat feet or for some extra burn on your tippy toes. Pull the band up over your knees sink down into the narrow squat and simply bring your knees together and then apart. Keep repeating for the whole 50 seconds
  • Double leg lift with scissor kick – make sure that your back is flat at all times, it’s a nonnegotiable!! So only lower the legs are far as you can with your back flat. Once your legs are back at the top perform a scissor.
  • Cross body crunches- we are doing a classic crunch with a twist. Simple reach for your opposite knee and keep alternating back and forth from side to side

Cool Down/Stretching

 Complete 5-10 minutes of nice gentle stretching.

Make today Badass,

Kaylie

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49 Comments

  1. Kim Judd
    Kim Judd on July 17, 2018 at 10:11 am

    Done and feeling great

    Reply
    • Kaylie Ginn
      Kaylie Ginn on July 17, 2018 at 4:09 pm

      Yay! good job Kim

  2. Brookebabin
    Brookebabin on July 17, 2018 at 10:36 am

    Loved it! Felt nice and quick

    Reply
    • Kaylie Ginn
      Kaylie Ginn on July 17, 2018 at 4:09 pm

      woohooo good job lady <3

  3. slambs5
    slambs5 on July 17, 2018 at 3:23 pm

    My core really needs this! Thanks!

    Reply
    • Kaylie Ginn
      Kaylie Ginn on July 17, 2018 at 4:09 pm

      youre most welcome ;)

  4. Rebeca Olivares
    Rebeca Olivares on July 17, 2018 at 6:53 pm

    Awesome workout i love when you incorporate the bands, thanks Kaylie!

    Reply
    • Kaylie Ginn
      Kaylie Ginn on July 18, 2018 at 8:16 am

      Oh my pleasure Rebeca !

  5. Jackie McDonald
    Jackie McDonald on July 17, 2018 at 9:06 pm

    So burny haha… I made it through the whole thing with a heavy band – barely! Lol thanks Kaylie

    Reply
    • Kaylie Ginn
      Kaylie Ginn on July 18, 2018 at 8:16 am

      YAAAAY girl thats fantastic, I was struggle city by the end haha

  6. Patricia C
    Patricia C on July 17, 2018 at 9:11 pm

    Great burner ty lady

    Reply
    • Kaylie Ginn
      Kaylie Ginn on July 18, 2018 at 8:18 am

      Woohooo glad you enjoyed <3

  7. Becky
    Becky on July 18, 2018 at 7:31 am

    That was a good burner, Thanks Kaylie!

    Reply
    • Kaylie Ginn
      Kaylie Ginn on July 18, 2018 at 8:18 am

      My pleasure Becky :)

  8. Kendra Lawrence
    Kendra Lawrence on July 18, 2018 at 9:01 am

    Used my heavy band for the whole thing. Woot woot!

    Reply
    • Kaylie Ginn
      Kaylie Ginn on July 20, 2018 at 7:40 am

      ohhhh baby that must have burned!

  9. Lacreasy
    Lacreasy on July 18, 2018 at 9:19 am

    amazing!!! loved this workout!!!!

    Reply
    • Kaylie Ginn
      Kaylie Ginn on July 20, 2018 at 7:41 am

      woohoooo so glad

  10. l_ashbourne
    l_ashbourne on July 18, 2018 at 9:48 am

    I’m back:) Thank you!!!

    Reply
    • Kaylie Ginn
      Kaylie Ginn on July 20, 2018 at 7:41 am

      Wooohooo my pleasure

  11. Lisa Zapfe
    Lisa Zapfe on July 18, 2018 at 4:36 pm

    great burn! thank you

    Reply
    • Kaylie Ginn
      Kaylie Ginn on July 20, 2018 at 7:42 am

      it really did burn eh, I was so feeling it the next day

  12. goodwink
    goodwink on July 18, 2018 at 9:37 pm

    Liked the pace of this :)

    Reply
    • Kaylie Ginn
      Kaylie Ginn on July 20, 2018 at 7:42 am

      oh im glad you enjoyed :)

  13. TJ1977
    TJ1977 on July 19, 2018 at 9:05 am

    Thank you so much! I loved this one! I didn’t use a band but it still worked! A day late but better late than never!!

    Reply
    • Kaylie Ginn
      Kaylie Ginn on July 20, 2018 at 7:42 am

      oh ya still def burns band free, and exactly done is always better :)

  14. Jennifer Wiggans
    Jennifer Wiggans on July 19, 2018 at 6:12 pm

    Love these band workouts…maybe not so much tomorrow

    Reply
    • Kaylie Ginn
      Kaylie Ginn on July 20, 2018 at 7:43 am

      hahaha right!?!I was feeling it the next day for sure

  15. Andrea Was
    Andrea Was on July 20, 2018 at 6:07 am

    Great booty workout, I loved it! I need to buy a band. I used ankle weights instead. Thanks Kaylie!

    Reply
    • Kaylie Ginn
      Kaylie Ginn on July 20, 2018 at 7:43 am

      you should totally get some bands, they are AMAZING… but ankle weights was a great option too

  16. Angelika Henning
    Angelika Henning on July 20, 2018 at 9:27 am

    I am feeling this one!

    Reply
  17. Michelle Fraser
    Michelle Fraser on July 20, 2018 at 12:31 pm

    Done! love the burn! :)

    Reply
  18. Kristina Bergeron
    Kristina Bergeron on July 21, 2018 at 9:04 pm

    Nothing kicks off a vacation like a great booty workout!

    Reply
    • Kaylie Ginn
      Kaylie Ginn on July 22, 2018 at 9:20 am

      ATTA GIRL, thats amazing good for you !

  19. April Patch
    April Patch on July 22, 2018 at 11:51 am

    I loved this!! These types of workouts are a favourite of mine!

    Reply
  20. Gillian Buckley
    Gillian Buckley on July 24, 2018 at 3:00 pm

    That was a good one. Am I going to regret doing it the day before your bootcamp tomorrow? Thanks, Kaylie! Also, I think this is the song. Blast from the past! https://m.youtube.com/watch?v=4sKcFyBC2Ks

    Reply
  21. Jodie Barfitt
    Jodie Barfitt on July 25, 2018 at 2:58 pm

    Loved this!

    Reply
  22. julieboak
    julieboak on June 30, 2020 at 5:36 pm

    Loved this workout! Feeling my booty burn is the best :)

    Reply
    • Kaylie Ginn
      Kaylie Ginn on July 1, 2020 at 9:17 am

      THE BEST!!!!

  23. Jennifer Wiggans
    Jennifer Wiggans on July 1, 2020 at 10:53 am

    Thanks
    This is good one to keep saved!

    Reply
  24. EThompson
    EThompson on July 2, 2020 at 7:46 am

    One of my new favs!!

    Reply
  25. Jackie Dixon
    Jackie Dixon on July 3, 2020 at 12:09 pm

    Great band workout. They add so much! Need those core exercises too! Thanks!

    Reply
  26. Jenna Lum
    Jenna Lum on July 3, 2020 at 3:52 pm

    Great workout! Need to invest in some fabric bands. The rolling! ? Thanks Kaylie!

    Reply
  27. April Patch
    April Patch on July 3, 2020 at 4:22 pm

    Happy Friday!

    Reply
  28. SHERRYEKSTROM
    SHERRYEKSTROM on July 6, 2020 at 3:06 pm

    Nice one! My bum is going to be sore tomorrow ?

    Reply
  29. Kendra Lawrence
    Kendra Lawrence on July 15, 2020 at 10:29 am

    Totally need to invest in some cloth bands. Used the heavy again :)

    Reply
    • Kaylie Ginn
      Kaylie Ginn on July 15, 2020 at 11:10 am

      I just ordered some fabric bands, they are arriving TODAY!!1

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