Get Ur Sexy On Workout

Sep 21, 2011 by

Abs and Butt Workout


Today’s workout was only 21 minutes long interval training routine. I’ve been sick for about a week and today I felt a little better so I couldn’t wait to do my training. My body felt a little weak but I was able to give it my best :).
This routine was focused on the lower body, as well as core, shoulders, back. After my workout, I also did some jump rope skipping for 10 minutes, to prolong the effect of fat burn.

The only thing you will need for this workout is a mat and your own bodyweight.


If you are having a hard time viewing the video, you can watch it here on YouTube.


Workout Explanation

Set your timer Gymboss Max for 2 intervals, first one is 10 sec ( rest time ), the is 35 sec ( max effort ) for the total of 28 rounds. There is 6 exercises in this workout and you will go through the rounds 4 times.

  • 1. S&M push-off

Notes: This exercise is great for your core as well as your balance. It is very challenging so you have to practice it before you add it to your workout.

Laying on your stomach push-off the floor while lifting the opposite arm and leg up.

  • 2. Dynamic push-ups

Notes: This is a push-up variation to make the push up more challenging. Keep your elbow close to your body to place greater load on your shoulders.

  • 3. Diagonal Jump Lunge ( hands behind the head )

Notes: I added pulses at the end of the movement to make it more challenging.  If you are a complete beginner, just do regular diagonal lunges.

  • 4. Regular Jump Lunges

Notes: I added pulses at the end of the movement to make it more challenging for me.  Make sure you watch the video to see how I use my arms in this exercise. As you kick your arms back squeeze your triceps.

  • 5. Deep Squat & Knee up ( hands behind the head )

Notes: I added a small twist at the top. Always squeeze your glutes on the standing leg.

  • 6. Elbow Plank Jumps

Notes: In this exercise use your abs to jump. The only place where you should feel the burn is your abs,


My Scores:

1) – 12, 10, 8, 7

2) – 9, 8, 8, 7

3) – 15, 16, 13, 15

4) – 12, 12, 12 13

5) – 20, 19, 18, 17

6) – 12, 11, 12, 12

Share Your Scores!


Related Posts


Share This