If you are looking for a butt and abs workout without equipment, it is your lucky day. During the summer, I personally focus on my tush and tummy for feeling confident in a bathing suit. This workout features some of my favorite moves that help tone, lift and strengthen my coveted bikini parts. All you need is a timer like a gymboss or download a free interval app on your smartphone or iPad.
Summer Ready Tummy & Tush
Equipment Needed: Exercise Mat & Interval Timer like a Gymboss
Body Parts Worked: Lower body and Abdominals (including obliques, glutes, and inner thighs)
This is a timed circuit workout. Do each move for 1 minute without resting in between. After you finish all 7, rest for 1 minute and then repeat 2 to 4 total times through. Do this workout on nonconsecutive days by itself or after a 30 minute cardio session. Try my favorite sweaty interval run that burns more fat than a steady state jog.
Move #1 Booty Pulses
Step back your left leg into a reverse lunge until your left knee is 1-2 inches above the ground. Both knees should form a 90-degree angle. With your weight in the right heel, pulse up an inch and down an inch for one minute. Remember to keep your chest up and open, keeping core engaged, belly button pulled in. You should be able to lift up your toes in the right foot. Move right to Move #2 for an added challenge on the same side, then return to Move #1 on the left leg.
Move #2 Lunge Jump
With weight in the front right heel, drive left knee up into the air using your right arm for momentum lifting the right foot off the ground. Gently land back down on the right foot and lower left knee back into a reverse lunge position and repeat. If you have bad knees, modify this move to just a reverse lunge.
Move #3 Drop Squat
Start with heels pressed together and legs zipped up, squeezing glutes. Jump legs out into a sumo squat position, feet 6 inches wider than hip width distance and toes facing out at 10 and 2 o’clock position. Lower down until thighs are parallel with the ground and then return to starting position quickly by clicking heels together and zipping up inner thighs once again. Hold it at the top clenching your butt cheeks together and then drop back into a sumo squat position.
Move #4 Boat Pose Hold
Place your mat down on the ground if you have not already. Balance just below your tail bone and lift your legs up towards the sky, pulling your belly button towards your lower back while keeping your back straight. Beginners can keep their legs bent as seen above or you can try to straighten your legs for a greater challenge. Arms extend long towards your knees. Remember to keep chin up. Try to hold this position for a full minute.
Move #5 C-Curve Arm Walks
After you’ve held your modified boat pose for 1-minute, roll down on your mat just a couple inches and lower your feet. Tuck your hip bones up towards your collar bones creating a C curve from your tail bone to lower back. Move your arms one at a time up by your ears keeping them straight and your belly button pressed down. I like to pretend I’m having a photoshoot and I don’t want my belly to stick out. It works in class and not just in photoshoots! Bring your right bicep up by your right ear and switch arms slowly. You may lift your heels up for a greater challenge.
Move #6 Plank Booty Leg Lifts
Roll on over into a forearm plank. Try to form a straight line from your heels to the nape of your neck. Lift one leg at a time with your foot flexed. Try to keep your hips tucked so it is hard to lift your leg higher than a few inches off the ground. Alternate which leg lifts up.
Move #7 Knee 2 Elbow Plank Crunch
Without resting, press on up into a high plank position. Bring your right knee towards your left elbow dropping your right hip slightly towards the ground. Return to starting high plank position and repeat on opposite side. Really try your hardest not to drop down in-between these two moves and try to kiss your knees to each elbow. Rotate at the obliques to really feel it working!
What I’m wearing (not affiliate links): Ultimate Training T $22 | Boost Running Shoes $120 | Aktiv Fit Booty Shorts $28.45 ON SALE
Linda @ Fit Fed and Happy says
Cassey calls that last one the earthquake!
I love the supercute workout infographic you made--how did you made it?
Linda @ Fit Fed and Happy says
Also Sarah, I challenge you to do the 1000 squat challenge! Do it all at once, yes! 🙂
Now these are some of my favorite killer moves and you’ve put them all together in what looks like to be a sure fire sweat session. Great post and I love your printable!
Polly @ Tasty Food Project says
Looks like a fun workout! I’ll give this a try!
I really need to do more ab exercises, it’s a weak point so I tend to skip them! Thanks for sharing another workout that looks killer!
Livi @ Eat, Pray, Work It Out says
Looks like an awesome workout for this summer!
Great workout! I’m sweating so much after 3 rounds of this! I alternated on the lunge jumps every 30 sec (for 2 mins total) and did the plank leg lift from my knees (keeping pelvis tucked under of course) so I could do the full minute.
Tara | Treble in the Kitchen says
Looks like an amazing workout! I’m pinning for later 🙂
This looks like another hard one! I’ve done your Booty Bootcamp a couple times now and can’t get enough even though the jump lunges kick my ass! Hoping to incorporate this with your latest arm circuit this afternoon!