BOOTY + CORE Workout!

#FitLife Intersession: Booty + Core Edition!

This is a simple intermediate, moderate intensity workout that I created, while sitting on this flight to Virginia, that doesn’t require any equipment, just your body (and a water bottle of course, gotta stay hydrated)! However, if you want to add hand weights to certain exercises to make this workout a little more challenging you definitely can. You can do this workout in the gym, at home, the park, your office during your lunch break… anywhere. So no excuses (: Complete each circuit below 2-3 times.


  • Stretch of course (I’ll leave this to you, just make sure to stretch your legs, arms, and get in a good back stretch, get loose!)
  • 1 min jog in place
  • 1 min high knees
  • 1 min butt kickers

Circuit #1

  • 15 curtsey lunges (per side)
  • 20 squat pulses
  • 15 plank jacks
  • 20 v-ups
  • 20 sec superman hold

Circuit #2

  • 30 standing (or laying) bicycle crunches
  • 10 knee-to-inside elbow plank taps
  • 1 min wall squat (if you’re at the park use a tree lol)
  • 10 knee-to-inside elbow plank taps
  • 10 diamond pushups
  • 30 lemon squeezers

Circuit #3

  • 20 walking lunges
  • 30 sumo squats with side kicks
  • 30 sec plank + shoulder taps
  • 30 reverse crunches
  • 20 sit ups
  • 30 sec inverted plank

You can do this workout throughout the week, but for those who are just now embarking on their fitness journey and want a set workout schedule for the week, you can complete this workout on Monday, Wednesday, and Friday. On Tuesday, Thursday, and Saturday get in 30-45 minutes of cardio. On Sunday, rest + nap, stretch + roll out.

If you have any questions about any of the exercises please feel free to leave a comment or send me a message and I’ll get back to you ASAP! P.S. summer bodies are made in the winter so let’s get to it.


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