Hardcore Abs and Butt


Intermediate Level of Difficulty (45 minute workout)

This is a work-out that will kick your butt into shape! It is designed specifically to help you tone and tighten up by targeting your abs, glutes and thighs!

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Warmup

Perform this warmup before begining your workout.

Picture of a male doing Running On Treadmill Exercise

Running On Treadmill

Running on the treadmill is a great option for interval training.

Do this for 10 minutes
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Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a male doing Air Squats Exercise

Air Squats

The air squat is a beginner level lower body exercise that targets the glutes ad quads.

Do 20 reps
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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a female doing Stability Ball Lunge Exercise

Stability Ball Lunge

The stability ball lunge exercise isolates the quads and buttocks. Here we use the exercise ball to maintain proper form and technique.

Do 15 reps on each side
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Picture of a male doing Stability Ball Ab Crunch Exercise

Stability Ball Ab Crunch

The stability ball ab crunch is a beginner core exercise. This exercise targets the abs and is suitable for any fitness level.

Do 15 reps
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Picture of a female doing Stability Ball Plank Exercise

Stability Ball Plank

The stability ball plank is an excellent exercise for building core strength as well as balance and coordination.

Do 1 rep
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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a female doing Bosu Squat Exercise

Bosu Squat

This is a lower body exercise that uses the Bosu to increase the difficulty level. This Bosu squat also helps train balance and coordination while building lean muscle mass.

Do 15 reps
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Picture of a male doing Exercise Band Trunk Twist Exercise

Exercise Band Trunk Twist

This is a beginner level core exercise that targets the obliques.

Do 15 reps on each side
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Picture of a male doing Double Leg Drops on Bench Exercise

Double Leg Drops on Bench

The leg drops on the bench are an intermediate core exercise that focus on the lower abs. This exercise requires a geat deal of core strength to maintain proper form and technique.

Do 15 reps
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Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a female doing Stability Ball Hamstring Curls Exercise

Stability Ball Hamstring Curls

This hamstring curl exercise uses the stability ball. Hamstring curls improve balance and stability.

Do 15 reps
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Picture of a male doing Side Knee Drops Exercise

Side Knee Drops

Side knee drops are a beginner level core exercise.

Do 10 reps on each side
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Picture of a female doing Side Plank Exercise

Side Plank

This is an intermediate core exercise that requires a little more strength and coordination than the basic plank. When done with proper form, this exercise really strengthens and tightens the abdominal and lower back muscles.

Do 1 rep on each side
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