Mat Workout – Bum, lower abs, and a little cardio!

HIIT (High Intensity Interval Workout) with 50 seconds on, and 10 seconds off, 3x through for a total of a 12 minute workout.

Print Workout Here 

Warm-Up

• Sun Salutations – waking up the body with movement and breath
  Modification: March or jog on the spot

Mat Work

• Donkey Kick Pulses, Left Side – In a table top position (hands under shoulders and knees under hips), bend your left leg to a 90 degree angle, and pulse your heel towards the ceiling.  Flex your bum cheek, and push deeply through your left heel.  It is VERY normal to feel the right side during this exercise as it is holding your whole body weight up.  This does not mean you’re doing the exercise wrong.
  MODIFICATION:  For those that have sore wrists, please come down to your forearms and continue working the donkey kick pulses here.
• Donkey Kick Pulses, Right Side – Repeat the exercise above on the opposite side
• Knee Tucks with Shoulder Blades off the Ground – Start by lying on your back with your feet on the ground.  From here, interlock your fingers behind your head and raise your chest towards the ceiling so your shoulder blades are off the ground.  Do not move from this position.  The movement in this exercise is going to come from the knee tucks.  Lift your feet off the ground, and tuck your knees in towards your chest with each exhalation.  Do not place your feet back on the ground during this exercise, but continue with the knee tucks movements in and out towards your chest.  Watch video if you need a visual example.
  MODIFICATION: If you feel any discomfort through your neck, leave your head on the ground, and continue on with your knee tucks to work your lower abs.
• Leg Raises – Lying on your back with your hands underneath the fleshy part of your bum, lift both feet off the ground and raise them towards the ceiling, and back down towards the ground again (without touching your feet until the end of the set!)  Point through your toes on the way up, and push through your heels on the way down.
  MODIFICATION: Bend your knees slightly if you feel this in your lower back, and don’t bring them all the way down.  Half way would suffice!

**Repeat these 4 exercises 3 times through, without a break, to complete 12 minutes of mat work that’s going to give you a stellar bum, and tight abs.

NOTE:  Remember you can always do these exercises for more sets to amp up your routine, burn more calories, and breakdown more muscle fibers.  If you have time and you’re feeling energized, complete this workout for a total of 5 times through, and you’ve completed a quick 20 minute workout.  I promise your bum and lower abs will be feeling it the next day.

Cool Down/Stretching

• Complete 2-10 minutes of nice gentle stretching

Get sweaty and feel sexy!

ashley dale roy