At-Home Booty And Core Workout, Just Using Your Body Weight

Booty And Core Workout

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

About the author

Mark

Chief editor at Unique To You Nutrition, certified nutrition coach and personal trainer with SOLDIERFIT. Father to 6 kids and just as busy as you are.

Click here to add a comment

Leave a comment: