Get ready to BURN those ABS and feel that BOOTY on FIRE with this 12 MIN ABS and BOOTY COMBO! This 2 in 1 Workout will help you blast that belly fat and shape up that booty. Are you tired of picking random workouts everyday on Youtube? Then join our free monthly Challenges
Total-Body Benefits of the 2 in 1 Abs & Booty Workout - make it your Intention to 'Do Your Absolute Best'
Activating you Glutes and Waking up your Muscles : When you activate your glutes you're telling your body that this is the muscle that's going to work and other muscles are not going to take over. The key to glute activation and active muscles is to really focus on your booty and abs muscles and to make sure they are working as hard as they can during the moves. Then you will get the results you want!
Keeping Active Every Day : A generally active life, even without regular exercise is linked to a better and healthy heart and greater longevity. The daily exercise routine only takes up a small fraction of the day. Regular exercise and physical activity promotes strong muscles and bones. It improves respiratory, cardiovascular health, and overall health. Staying active can also help you maintain a healthy weight and reduce the risk to some health conditions. This daily routine and self - discipline is so important to your own personal health and well being. Ensure you make time for you!
Moving your Body and having Accountability : It's ok to ask for help and it's great to have an 'Accountability Buddy!' How quickly and consistently are you progressing towards your goals? What seems to get in the way? How often do you skip workouts or splurge? Your answers will indicate if you would benefit from an accountability partner and we can give you this through our 'Amazing BTES Community'. We all work hard together to support our members and celebrate their results and successes! We can help you with this on the 5 Day Better You Program where we personally work with you on your body transformation goals to set you up for success.
Consistency is the key to your health and fitness goals. Having that someone or a supportive group of like - minded individuals will keep you accountable for completing a workout which will increase your results. We all use excuses and there will always be lots of reasons to miss your daily workout - don't be that person! The main reason why people quit on their goals is that there are no real consequences for their inaction.
2 in 1 Abs & Booty - What are we doing in today's workout?!
Walking Squats : Place the band just above your knees. Stand with your chest proud, head and feet facing forward, abs braced and knees slightly bent. Point your feet forward, slightly wider than hip distance apart. Maintain tension in the band. Lower your backside into a squat, forcing your knees out to the side against the band and with your feet on the edge of the mat. Take a step forward pushing down on your heel through to your toes. Move your body forwards and then backwards, up and down the mat. Facing the same direction, move back 10 steps to the starting position.
Single Leg Squats : Use weights for this exercise to get the full range of motion throughout your body. Position your feet apart and put your right leg in front. As you squat down squeeze in those glutes and put your hands together as you move down. Squat up and down, push your knees out to the side, pushing into your heels as you sink down and squeeze. Take your body down and tuck in underneath. Swap to the left leg and repeat. Keep your head looking in front and try not to look down or above. Make sure your chest is forward and proud. Squeeze your hips and your glutes and Keep your eye on the prize!
Bicycle with Chest Press : Using weights, lie down and push your arms up to the sky. Pull your belly button in and move your legs up and down, extending as high as you can! Pull your core in tight and as you move up and down push up and really challenge yourself!
Wood Choppers : Introduce and increase to heavier weights to give yourself a challenge! Stand straight with your feet shoulder width apart and holding your weights with both hands. Squat to halfway and twist your core, squeezing your glutes as you move up and down. Keep your feet hip width apart and your movements smooth and steady, not swinging! Pivot from side to side as you rotate your core, tap and extend keeping the movement power resistant!
Side Plank Taps : Start in a side plank position with your weight resting on your arms and your body in a straight line from your shoulders to your ankles. Tighten your abs and without letting your hips shift point your left arm out to the sky! Your other arm needs to be straight, pushing down on the mat. Stack your legs so you can lift from your hips, making sure you are squeezing from your glutes. Tap your leg from side to side - in front and behind. Squeeze your core and glutes and pull your core in tight, breathe in and exhale through your nose. Repeat on the other side.
Single Leg Deadlift : Using weights for this exercise lift your left leg forward and take your body down to the halfway position. Extend upwards and tuck in your core and glutes. Push onto your front leg and squeeze up to the top, working hard on your core. Repeat on the other side.
Single Leg Deadlift Pulses : Bend your left leg and lean forward. This is a great exercise to activate your glutes. With your right leg behind gently pulse with your heel. To make this more challenging add your 'BTES Resistance Bands'. Keep your hips in line facing forward toward the end of your mat and lift up through your chest. Pulse your leg up and down, extend as high as you can and release. Lean forward and adjust your hips and then change to the other side. Engage your core through the entire movement, think about breaking your weight in half in order to engage your legs for more stability. You really will 'Feel the Burn'
Give this 10 minute workout routine or get the full 30 minute workout on the BTES App!
Another great Booty and Abs workout to try is our fantastic 'Sculpt Booty & Abs no equipment home workout'
Leave your comments below - we really love hearing from you! Let me know what workouts you want to see next!