Endurance Cardio & Butt Workout
Print Workout Here
This is an awesome way to work your cardio, muscle endurance and man it makes your bum burn! Have fun with that. In total you will only be doing 27 minutes! Let’s do this!
What you will need:
- 1 dumbbell or kettlebell
Warm-Up:
- 2 minutes of running on the spot, jumping jacks, knees-up, heel to bum: Whatever gets you warm!
Workout: You’re going to complete the exercises listed below for a total of 2 minutes, followed by 30 seconds of rest before the next set of exercises. You’re going to complete each of these 2 times through.
- Burpees + side to side twists with Charlie Angel’s arms – You know the drills for burpees (modification is not jumping them but instead walking them out and in) and then for the twists I want you to ensure your legs are bent nice and deep and you’re pivoting both feet as you twist side to side feeling the rotation through your rib cage to really work those abs!
- Bunny hops, 10 per side – Coming down to a runner’s lunge, bending your front leg nice and deep, keep your back as flat as possible while you kick the leg back behind you and then bring it up like you’re about to take off into a race. You can add the little jump in or eliminate it if you want a modification. NOTE: The lower you get with your front leg and the more you lean over it, the more this is going to work your legs AND abs!
- Wide leg squats + bounce and press with weight – With one weight in both hands held in the center of your body, take your legs nice and wide with your toes pointing out slightly and then go into 10 wide and low squats. After this you’re going to bring the weight up to your chest and then you’re going to ‘bounce’ by adding a little bend into your knees and then push the weight above your head so your biceps come beside the ears and you can squeeze the upper back muscles!
- Side lying leg pushes, right side –Lying on your side/hip, rest your head in your hands or along your arm. Keep your hips stacked directly over-top of each other, and then bend your bottom knee slightly to help with keeping your body stable. Now, you can bend that top leg in towards your chest and then push it back behind you while keeping your heel flexed. Make sure your body doesn’t move much!
- Side lying leg pushes, left side – Same as above on the next side.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Done!
Boom! Happy Friday!
Done! I’m going to the EX today so I had to get this in because I know I’ll be eating something bad today…
Well got just over have done . Then had to stop . Might try it again later .
Kids kept coming in a wanting something. Lol
Please do!
Done! Brett thinks your cats are cute and loved how they came back every time you laid down. My female cat did the same thing when I was pregnant. Their senses are unreal!
Aren’t they!!! I was truly fascinated by that while pregnant. Glad I could keep things interesting for the family while you sweat lol
Done! I could not keep up with you on the burpees + twists one. But I liked the workout – sweating for sure and my legs/butt are on fire lol.
As long as you’re moving and sweating I’m very happy!! Have an awesome weekend Michelle!
Spent the morning bike riding and was exhausted when I got home but wanted to check this off my to do list….I’m so glad I did! I have tons of energy now and feel awesome after that! Thank you!
Wow you’re awesome!! Nice work. What a way to make use of your last couple weeks of holidays, staying active!
Done! Feeling great….and very sweaty
Perfect way to start your weekend ☺
All finished…..I thought those floor exercises were going to be a bit of a break, was I ever wrong! Whoa!
They are sneaky! That’s for sure!
Another great workout and feeling great… but too many burpees in one week lol. That was 3 for 3, so I did low planks for 2min instead and those side lying leg pushes burned like crazy! Thanks Ash!
Haha yes you know I love my burpees!
All done. Made it about a minute and a half on the butt exercises on each side. My poor dog thought something was wrong with me.. the sounds I was making while pushing myself. Ha ha. It was awesome. Third week complete and all goals slayed!
You’re amazing! Kicking ass Catrina!
I was a clumsy bunny, but dunno!!
Try not to have wobbly pops before your workout lol
Done. Good one
Boom!!
Just 3 workouts (I’ll be eagerly accepting them in my inbox this week!) and that’s a wrap on year one! Sweaty and burning = love!
OMG one year!! I wish I lived close to you so we could celebrate our anniversary!!! You’re amazing April!!
Hoooooly my butt cheeks are burning!
Haha amazing! Great way to start your week!
Just got back from Newfoundland where I did boot camp from your written instructions – by the ocean! Was wonderful.
Just did this one – tough – but good to have you doing it with me!
That’s awesome Sandra! I belive you’ve taken me with you a couple times to Newfoundland now. Must have family there. Sounds wonderful by the ocean. Hope you’re enjoying the last little bit of summer holidays. Thanks for checking in!
Playing catch up … Boy my arse will be sore tomorrow!
Haha be careful who you say that too lol
This may be the first video that I notice your belly, maybe I just haven’t been observant on the friday videos before this!! You killed it and those two minutes were torture but so worth it!! SORE BUMS FOR DAYS!
Amazing! I’m so glad you felt it!! The next three months you really see the belly grow. It’s fun for me to go back and watch!
Done!
Boom!
An oldie but a goodie. I managed to move quicker than you on a few sets but I was ? you during those leg lifts!
Read the description and almost talked myself out of this this morning but so glad I pushed through and did it! Feeling so much better than I was 27 minutes ago!
Oh my goodness….those leg lifts sounded easy…NOT!!
The leg lifts kicked my ass! Have a good weekend!
Wow that was awesome! Burn baby burn! So fun to see old videos where you’re preggers!!!
Those side lying pushes… Man – they were umm… awesome. lol. I sat pretty a good chunk of this week. Something tells me that may happen again this weekend! Haha. Hope you have a good one.
Done awesome
Could only complete 22 minutes before baby needed me, but still feeling great!
My ass…Wowzers!
Ouch, those leg pushes…great way to end the week
Friday night workouts are so hard after a long week, but happy to squeeze it in!
Legs definitely a killer! I did 50 each side as I just couldn’t do any more! Feeling great! Happy Saturday everyone!
My bum is siezing!
Done. Great one. I can just keep up with pregnant you. My butt is also seizing. I took so many breaks during those butt exercise. Ouch!
Great workout!! Loved it!
Finally got this one done I carried over! Sometimes they might be later, but they’ll never be never ♡ #royallyfitrocks. PS You were so badass pregnant and incredibly fit.
Whew! Done and Dusted!
Loved it, thanks!