This workout routine incorporates 7 exercises that target, strengthen, and tone your glutes and abdomen muscles. By engaging these muscles, you also burn calories, increase your metabolism, and improve functionality for daily activities. You can do this at home or in one of our clubs. You can also add weights like dumbbells, medicine balls, or resistance bands. This is one circuit that will leave you feeling energized and stronger than before.

As a warmup, we recommend using a cardio machine and get moving for 5-10 minutes. This brief warmup should increase your heart rate but not leave you feeling fatigued.

To begin the Butt & Gut circuit, complete each of the following exercises, spending about 30-45 seconds per movement and then repeating the circuit 4 times.

Butt & Gut Circuit

Squat Jumps - 30 sec.

Instructions:

• Stand up with your feet shoulder-width apart and your knees slightly bent

• Bend your knees and lower into a full squat position

• Push your body up, press away from the floor, and fully extend your legs as you jump

• Once you’ve safely landed on the floor, return to the squat position

• Repeat the movement  

Walking Lunges - 45 sec. (10 reps per leg)

Instructions:

• Stand up straight with your feet shoulder-width apart

• You can place your hands on your hips or leave them at your sides

• Take one step forward and bend your knee slowly until it’s parallel to the floor

• Unflex your knee and move backward into a standing position

• Repeat this movement with your opposite leg

Back Leg Pulses/Back Leg Raises - 30 sec. each side

Instructions:

• Move to the floor or an available mat at the gym

• Place your hands and knees on the floor

• Lift one of your legs upwards to the sky and lower it back to the ground

• Repeat this quick pulsing motion for 30 seconds

• Repeat this movement with the opposite leg

Seated Oblique Twist - 45 sec.

Instructions:

• Move to the floor or an available mat at the gym

• Sit facing forward with your knees bent slightly and feet placed flat on the floor

• As you contract your abs slowly twist your torso to your right and back to the center

• Repeat this movement with the left side

• Complete this movement by returning to the sit-up position

Step Throughs - 30 sec. each side

Instructions:

• Move to the floor or an available mat at the gym

• Place your hands on the floor, with your toes touching the ground

• Bend your knees at a 90-degree angle, hovering just above the floor

• You hold your body weight with one arm and foot during this exercise

• Slowly lift your right foot off the floor and cross your bent leg under your left leg bringing the foot towards the floor on the opposite side of your body

• As you cross your leg over, rotate your torso to the left side to follow the movement

• Your right hand and left foot should remain grounded but may rotate with this movement

• Hold the movement for 2-3 seconds then return your right foot to the center

• Repeat this movement with the opposite foot

Glute Bridge March - 45 sec.

Instructions:

• Move to the floor or an available mat at the gym

• Lie on your back with your arms at your sides

• Gently lift your pelvis until your knees, pelvis, and shoulders form a straight line, this is also called the bridge position

• Lift your left knee and pull it close to your chest until it is at a 90-degree angle

• Hold this position for a moment before returning your knee to the floor

• Repeat this process with your opposite knee  

Elbow Plank - 30 sec.

Instructions:

• Move to the floor or an available mat at the gym

• Assume a plank position with your forearms and toes touching the ground

• Your body should be in a straight line

• Hold this position for 30 seconds

This circuit offers a time-efficient workout that targets two muscle groups, maximizing results in a short session.