Booty and Abs Superset

Ready to shred and strengthen your lower body and core? Then I have the perfect workout for you!

We’ll build lean muscle with some cardio to add calories, get your heart pumping (a low-impact version is also shown!) and strength-building moves.

This exercise really challenges your muscles, and these moves are designed to target your lower body from every angle for a well-rounded and balanced workout. Plus some extra core moves!

Change happens when we stay consistent. One of the best ways I know to stay consistent is to have a plan to follow.

I recommend using mine to follow up on today’s workout 30 Day Swag and Abs Challenge– It provides you with a full body workout program with special emphasis Shape and strengthen your glutes, legs and abs!

Remember, when it comes to your goals, it’s not a race to achieve them. It’s about being consistent and developing healthy, sustainable practices that will serve you in the long run!

Ready to get started? Hit the play button and let’s go!

Rockstar workouts are awesome! Now let us give you a plan!

Check 30-Day Abs and Glutes Challenge For a home workout program that will shape and define your abs, legs and glutes (plus give you a nice full body piece), use minimal equipment and get you on track to feel and look your best !

Click to expand and view all exercise descriptions

Supergroup 1:

Exercise 1: Sumo Squat to Reverse Knee Crunch (0:45-1:00)

Start standing with your feet wider than hip-distance apart, allowing your feet to naturally evert.
Support your core and move your hips back, keeping your chest straight (don’t bend forward), rest your weight on your heels, and keep your knees in line with your toes.
As you return to standing, cross your heels and squeeze your glutes.
Once standing, step your right foot behind you so that your right knee ends up behind your left heel, entering a reverse knee lunge. Hold your chest up.
Stand with power through your front heel, push your knee up and to the right for an oblique crunch as you move your right leg forward, then lower your foot back to the starting wide stance.
Repeat the sumo squat and bent-knee lunge on the other side and continue this sequence for the allotted time, alternating sides.
MOD: Grab the back of a chair or wall to help maintain balance throughout.
MOD MORE CHALLENGE: Throughout the sequence, each hand holds a weighted object at shoulder height.

Exercise 2: Knee Drive (0:30 each side)

Start with your core support, left foot behind you and arms overhead.
As you quickly bring your arms to either side of your knees, forcefully push your left knee up toward your chest, as if you were holding a watermelon and smashing it on your knees.
Repeat for the allotted time, then switch legs.
MOD: Grab the back of the chair or place your hands on the wall to help with balance throughout.

Supergroup 2:

Traditional Deadlift (8-12)

Begin standing with feet hip-distance apart, core supported.
Push your hips back and hinge forward, bending your knees. If you’re using dumbbells, you’ll bring them close to your calves (in the middle of your calves) and lift your chest, straighten your back and lower your hips. If you’re using a bar, you’ll hold the bar here and lift your chest, lower your hips slightly, and engage between your shoulders.
Cross your entire foot as you straighten your legs (imagine you are pushing the earth away from you), keeping your weight moving in a straight line close to your body.
Feel your glutes and hamstrings work in this lift without leaning back at the top.
MOD: Unload heavy objects and do this with only your body weight.

ITY (1:00)

Begin lying face down in a plank or supergirl position with your torso on an elevated surface, core supported, back flat, and legs and toes pressed into the mat for stability.
Holding a lighter object in each hand, extend your arms straight behind you, engaging between your shoulders. Keeping your gaze neutral (don’t look down or up), hold for the designated time and release.
From the same support plank position, extend the arms straight out to the sides into a T-position, hold for the prescribed time and release.
Finally, lift your arms up and over your head in a Y-shape, focusing on maintaining core engagement, neutral gaze, and a flat back while holding for the designated time and releasing.
MOD: Complete this sequence without weighted objects.

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Supergroup 3:

Super Mario (8-12 players per side)

Start standing with your feet hip-width apart.
Step your left foot back, maintain an upright position and support your core, and bend your knee into a lunge (making sure your front knee doesn’t go beyond your toes).
Stand and jump using the power of your front heel while raising your back knee to your chest while extending your right arm towards the sky.
With control, return to the starting position and repeat for the maximum number of times.
Repeat sequences and representations on the other side.
MOD: Grab the back of the chair or put your hands on the wall to help with balance and/or perform jumps and perform high knee drives without jumping.

V-Ups (8-12)

Begin by lying on your back with your legs straight, arms over your head, and your core supported on your lower back in light contact with the mat.
Use your core to lift your torso and legs at the same time, finishing in a V seated position.
With control, lower yourself to the starting position, keeping your core supported at all times.
Maximum number of repetitions.
MOD: Keep your legs bent as you sit up and pull your knees toward your chest.

You rocked that workout and I’m so proud of you! Contact me and let me know why you are thankful for your body today!

The perfect follow-up to this workout is 30 Day Booty and Abs Challenge!

Check out the amazing progress Laura has made 30 days after completing this project!

“I’m so happy with the changes my body is making! I feel stronger, sexier, lighter, and feel better inside and out.” – Laura M.

This 30 Day Booty and Abs Program Gives you a full body workout program with a special emphasis on shaping and toning your glutes, legs and abs! The follow-up workout videos are about 30 minutes long and can be done at home with minimal equipment (I’ll show you alternatives) such as exercise balls, elastic bands, and light dumbbells.