20 Minute Booty and Core Workout
Print Workout Here
Hey hey ladies, this sweat session is mostly focusing on core strength, with a little cardio and booty work for extra fun ;)
DISCLAIMER: my video abruptly stopped as I was finishing round 3 of 4, rather than redo the whole video I am giving you 2 options
OPTION 1) Finish when the video finishes
OPTION 2) finish that 4thround on your own like a true badass
What you will need:
- Set of dumbells, or kettlebell for deadlifts
Warm-Up:
- 3-4 minutes of light cardio and dynamic stretching
Workout:
We are doing the classic 50:10 style, with 5 moves / circuit, repeat 3 OR 4 rounds in total
Circuit
- Deadlift – Keep your weight in your heels and have a soft bend in your knees, push your bum back as you bring the weights from your hips, past your thighs, until you feel that pull in your hamstrings. Return to standing position
- Cardio– choose your own adventure: butt kicks, high knees, boxing, jump rope, burpees, skaters, etc
- Plank Taps –In a plank position (toes or knees) simply tap your opposite shoulder, alternating each side with each tap. Be sure to keep your hands and shoulders in alignment, and keep your hips facing the floor, there should be very little movements on your hips
- Windshield Wipers – lying flat on your back, bring your arms our wide to help with balance. Lift both legs up, either keeping the legs straight or modify with bent knees (that’s what I did) slowly bring both legs towards the floor on one side, keeping your shoulders flat on the floor, return to centre and repeat on the other side.
- Plank to Down Dog with Shoulder Push up– By now you know my love for the plank to down dog combo. Its incredible for strengthening your core and shoulders, but with todays twist we are upping the anti on the shoulder burn by performing a push up will still in the down dog position!Its gonna burn SO good
**repeat 3/4 times
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today Badass,
Kaylie
Completed all 4 rounds. Those windshield wipers are no joke. Thanks for a great workout!
Rewound and did 4 with you – thx Kaylie
4x through! Fabulous workout!
Thank you! Loved it and did the 4th round by rewinding too! Great one!!
5 rounds made it worth it ? thanks kaylie
4x through! Loved this one :)
Great workout! Thanks Kaylie! I also rewound to the 14:!9 mark to do a 4th round with you :)
Rewound and done?
great workout!
Great workout. But the video cut out around end of set 3 at 18mins is it suppose to do that??
4 rounds done.
Thanks lady!
Went back for round 4! Thanks Kaylie:)
Did 4 rounds. Great workout!
4 sets done
Thank you beauty!
4 sets done! loved it thank you!
Finished all 4 rounds!
thanks Kaylie! Great workout to squeeze in before work!
I don’t usually get to do morning workouts but have the day off today and boy is it a lovely start!
A great sweaty workout got 4 sets done!
I also went back to beginning of video and did 4th set with you. Great workout.
4 rounds done. Love deadlifts
Felt like don’t a little booty/ab burner after this weeks arm burner