20 Minute Butt & Abs Workout

Here is another quick workout that you can easily do from home and this time, no equipment needed! Well, a yoga mat would be handy to make sure you're back doesn't get sore!

This workout combines some plyometric and cardio moves with exercises that are designed to improve your balance!

  • Start the workout by doing 10 burpees: stand straight up arms alongside your body, feet next to each other. Bend your knees, to place your hands flat on the floor underneath your shoulders. Jump both feet behind you (plank position), bend your elbows to lower your body to the floor. Quickly reverse the motion by first pushing yourself up with your hands and jump back to the front. Then jump straight up and clap your hands overhead. This is one burpee. Make sure that the movement is quick and fluent. 
  • Then do each exercise in order with 30 seconds of jumping jacks between each exercise. 
  • Finished with all four exercises? Take 60 seconds active rest by planking: place your forearms on the floor (or on the yoga mat), make sure that your elbows are located right under your shoulders and stretch your legs out behind you. Keep steady and your back straight! 
  • Then repeat the circuit two more times for a total of three rounds.
  • When you finished the 3 rounds, do another 10 burpees and your workout is finished!

Exercise 1: Side-kick pliƩ

Starting position: Stand with your feet apart (shoulder with), toes turned out and lower into a squat. Bent your elbows and fists in front of your chest.
(a) Stand up and lift your right legg off the floor. Focus on your glutes, drop your left shoulder a little bit whilst you kick your right leg out to the side.
(b) Reverse the movement in order to return to the squat position. That's one rep. Do 10 with your right legg, then repeat with your left leg 10 times.

Exercise 2: Ab roll-up

Starting position: Sit on your yoga mat (or on the floor) with your legs extended in front of you and your handpalms flat on the ground. Roll your back onto the mat and lift your legs straight up over your hips while supporting yourself with your arms.
(a) Use the momentum to roll quickly back to the starting position, but now bend your knees and place your feet flat on the mat. Plant your feet and jump up, whilst reaching your arms straight up over your head.
(b) Land softly and bend your nkees to lower back down to start. That's one rep, make sure that your movements are fluent. Do 10 reps in total. 

Exercise 3:L-stand

Starting position: Place your heels against the bottom of a wall, bend forward and place your hands shoulder-width apart on the floor. Walk your feet up to the wall until your legs are parallel to the floor (your body makes a 90-degree angle.
(a) Raise your right leg straight up.
(b) Bring your right leg back to the wall, raise your left leg up, return to the wall and this is one rep. Make 10 reps total.

Exercise 4:Standing Mountain Climber

Starting position: Get into planking position with your arms extended and your hands flat on the floor.
(a) Quickly alternate bringing your knees to your chest 40 times total.

Good Luck!

No comments:

Post a Comment