Let’s say you have an impromptu trip or event coming up and you only have 4 weeks to get your booty and core in shape. Try this 4 day a week for 4 weeks booty and core home based workout. Best of all, no gym membership or fitness equipment required. Just you and your time.
A couple key points to remember before you get started on this 4-week program.
1. 6-pack abs start in the kitchen, NOT the gym. You need to lower your overall body fat in order to see them. You can do core everyday for 6 months, but without lowering your body fat, you won’t see any results.
2. The gluteus maximus aka your booty is the largest muscle in the human body. So if you want a nice round booty. You need to treat it like your doing any other isolated exercise. It is just like working the biceps, calves or chest. You need to focus on that muscle to see results.
WEEK 1 & 2
3 minute light cardio warm up: Walk, Bike or Jog
Workout #1(Monday) & #3(Thursday);
Push Up Ladder – Start at 10 reps, then 20-second break, then 9 reps / 20 sec break, 8 reps / 20- second break, till you get to 1 rep.
Single Leg Hip Thrusts – 3 x 10 (Each Leg) 3 = sets, 10 = reps
Core: #AbCity
4 core exercises, each one for 30 seconds for a total of 2 minutes.
4 Rounds.
1. Bicycle
2. Long Arm Crunch
3. Sprinter Up
4. Penguin
Workout #2(Tuesday) & #4(Friday);
3 minute light cardio warm up: Walk, Bike or Jog
Body Squat Ladder – Start at 10 reps, then 20-second break, then 9 reps / 20-second break, 8 reps / 20-second break and so on till you get to 1.
Make sure you squeeze your booty at the top.
Elbow Plank With a Single Leg lift – 3 x 10 (Each Leg) 3 = sets, 10 = reps
Core: #AbCity
4 core exercises, Each one for 30 seconds for a total of 2 minutes.
4 Rounds.
1. Straight Leg Lift
2. Bicycle
3. Alternate V-Ups
4. Hollow Body Hold
Finish each workout with a 2 minute light cardio cool down: Walk, Bike or Jog
WEEK 3 & 4
3 minute light cardio warm up: Walk, Bike or Jog
Workout #1(Monday) & #3(Thursday);
Reverse Push Up Ladder – Start at 1 reps, then 10-second break, 2 reps / 10-second break, 3 reps / 10-second break and so on till you get to 10.
Single Leg Hip Thrusts – 3 x 15 (Each Leg)
Core: #PlankBeach
3 plank exercises, Each one for 30 seconds for a total of 1:30 minutes. 3 Rounds.
1. High Plank
2. Elbow Plank
3. Plank Up Down
Workout #2(Tuesday) & #4(Friday);
3 minute light cardio warm up: Walk, Bike or Jog
Jump Squat Ladder – Start at 10 reps, then 20-second break, 9 reps / 20-second break, 8 reps / 20-second break and so on till you get to 1.
Elbow Plank Up Down – 3 x 12
Core: #AbCity
4 core exercises, Each one for 30 seconds for a total of 2 minutes. 4 Rounds.
1. Sprinter Up
2. Penguin
3. Flutter Kicks
4. Alternate V-Ups
Finish each workout with a 2 minute light cardio cool down: Walk, Bike or Jog
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