Abs and Butt is What It’s All About – Print Workout Here
The Holiday season is approaching fast, and I want you ladies to feel the effectiveness of every single workout this month. Each workout will make you sweat, feel strong, motivated, and tight. This one will make you feel strong and tight in the abdominal and butt regions. The oblique work is destined to leave you with a tight tummy, and the butt work is bound to leave you feeling like you have the perfect apple bottom. Work hard during these 20 minutes, and you’ll be doing your body good in a short amount of time.
Warm-Up
- 1 minute each of jumping jacks, running on the spot, and squats.
Workout – 50/10
- Wood-chops, left – With your feet just a little further than hip distance apart, lift the weight up to the left side, and then ‘chop’ it down towards your right foot while also pivoting and bending your left leg deeply.
Modification: If this bothers your lower back, complete a half wood-chop by taking the weight down towards your hip level – not foot level. - Wood-chops, right – Same as above
- Twisting mountain climber to open – This is hard to explain, and may be easier to watch in the video, but let me give it a try. Start in a high plank position (on hands) and then twist your body to the left, lift your left arm to the ceiling, and then kick your right leg out in the left direction. This is a deep twist, and you essentially end up in a side plank position with your back leg out in front of you. After you’ve completed this, return back to center, and then alternate back and forth.
Modification: Do this in a table top position, and do your best to twist your body into the same position but with one knee down. - Side plank with top leg raises, left – In a side plank position, supported by your bottom knee (be sure to do this!), lift your hips as high as you can, while you lift your top leg up and down in a controlled motion. You should feel this exercise in your butt and oblique’s on the side that’s down, as well as your butt and oblique’s slightly on the side that is up and lifting.
- Side plank with top leg raises, right – Same as above
**Complete these 5 exercises for a total of 4 sets
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching
Get sweaty and feel sexy!
ashley dale roy
Hi Ash, I just want to tell you that I just finished this workout and my legs are trembling. I used a 10lbs weight for the wood chops and I could barley left my arms after the third set. This was a great workout thank yo
Hey Dawn! This puppy got me too. Glad you enjoyed it, and most of all you’re feeling it. Good work!!!
Trying to do all the December workouts during the holidays. One down….
What a great idea Sandra! Let me know how it goes!
Painfully completed.
That makes me feel completed
I definitely felt that in my core and butt… I didn’t have a ugi ball for the side plank with leg raises so I balanced on my hand and didn’t let my foot touch the ground for extra on my butt. Thanks and have a great day!:)
I like that you challenged yourself one way or another!! Nice work. Have a great day Andrea!
This was a tough one for me today. The moves seem simple but really feel it- especially the third one !!
You likely needed it then Jillian! Give you that extra bit of energy for the day. Have a good one!!!
great workout! my butt is burning!
Perfecto!!! ??
Wowie. Those plank leg raises are killers. My ass thanks you!!!
Tell your ass I said you’re more than welcome!!!
Done! I really struggled with the twistinf mountain climbers so I made it more like a twisting side blank. I was surprised to check my heart rate monitor after the session to see I burned 200 calories. Pretty crazy… Not that matters. This workout left me feeling strong and the baby was still napping so I put on some Fitness Marshall and did about 6 of his routines. Plus 1 minute of burpees so far. Yay!
Wow good for you!! Were you surprised because you don’t think that’s much or you do think that’s much?! Don’t forget you burn calories after too!! So to even more than that ????
I think I was more surprised because I didn’t necessarily feel like I gave it my all. I was pretty impressed though. Felt pretty good to get it in. The baby has been teething a lot lately making it feel darn near impossible to complete a full workoit so to be able to have done that and then some today was great!!!
I see!! I hear you!! Ro will barely let me put her down. Totally fussy. Keeps us on our toes!
Done! Did my burpees too. Still can’t do side plank leg raises so I just dropped and did the leg raises with my arm up. :)
I’m glad you remember the modification!! Nice work Kendra!!
Sweat was dripping!
I bet! And you did the burpee challenge. Nice work!
Workout done + 3 minutes of burpees! I’m dripping!
Unreal!! Amazing work Patricia!!
Workout and burpees complete. A solid way to avoid writing my Christmas cards. Thanks for the motivation!
Hahaha I like the avoidance behaviour. Good choice!! Nice work April.
I mean Amber. Stupid autocorrect.
Legs were trembling by the end!
Peefect! You pushed hard. Great work.
Did this workout as well as Mondays cuz I missed 2 day this week! Man, has my strength really decreased. I know it’s to be expected but I still don’t like it. Got a good sweat on this evening tho! :) Will keep at it as long as I can!
I started to feel the exact same around this point while pregnant too. This is normal!! Just do what you can, and you’ll stay strong!!
Only did a few reps as I added it to Mondays workout but still got some burn out of’er!
Beauty! Good for you Kristina!
Playing catch up. My giving to me week hasn’t exactly panned out. Maybe a true giving to me next week but I’m going to make the most of time this weekend to get caught up as I can. The end of the month I’ve got a week off so no excuses to be in fine form to start January! I have shoveled lots of snow!
I was just going to ask if you get time off!! I bet you’ll be looking forward to the rest and time with your family. I have no doubt you’ll get all caught up.