Name: Playbook - Christina Shepherd - Booty&Core
Uploaded: 2026-06-13T17:16:53.321Z
Duration: 10 min
Description: Booty&Core

No equipment. No excuses. Just bodyweight moves to grow your glutes and tighten your core

📌 But remember- you can't out-train a bad diet! Nutrition matters just as much as your workouts.
   
Double clamshell - elbow extended 
Bird Dog on forearms 
Leg Rainbows on forearms 
Bear Plank on elbows 
Bridge hold + lateral leg reach

1 round for beginners.
2-3 rounds for intermediate or advanced

- Begin lying on your side with your elbow extended and to the side of your body. 
- Engage your core and exhale as you lift up off the floor opening your knees. Inhale as you lower back down.
- Repeat for reps, then switch and perform on the opposite side. 
-
***Modification: Lift only the top leg.

Double Clamshells - Elbow Extended

- Begin on your knees with one forearm on the floor. 
- Engage your core and pelvic floor and exhale as you lift one leg and the opposite arm off the floor. Inhale as you lower back down. 
- Repeat for reps, then switch and perform on the opposite side. 

****Modification: Perform just the arm lift without the leg lift. Then progress to performing just the leg lift before finally progressing to performing both of them together.

Bird Dog on Forearm

- Begin on your knees with your forearms resting on the floor. 
- Engage your core and pelvic floor and exhale as you lift your leg up and to the side. Inhale as you lower back down. 
- Repeat for reps, then switch and perform on the opposite side.

Diagonal Leg Lifts

- Begin on your knees with your forearms on the floor.
- Engage your core and pelvic floor and exhale as you lift up into a bear plank position.
- Breathe normally at the top.
- Hold for time

Bear Plank Hold on Forearms

- Begin lying on your back with your knees bent and your arms at your side.
- Engage your core and exhale as you lift up into the bridge position.
- Keeping your core engaged, slowly lift one leg off the floor so you are in a single leg and bridge, extend the knee and take it out to the side of your body keeping your pelvis level. Then slowly bring it back in. 
- Repeat for reps moving the leg out to the side and back in . Then switch and perform on the opposite side.

**This is definitely a challenging move, take breaks as needed to maintain proper core engagement. 

***Modification: Perform without the bridge hold keeping your hips on the floor.

Bridge Hold + Lateral Leg Reach

Booty&Core

Rib Flare Correction

Loving the serratus work. Prefer 4-5 moves for a core circuit but this is good. Would love to see more rib flare content incorporating different moves serratus, pull apart and band palloffs etc.

Pembie 

Weighted Deep Core

Emma

Butt & Gut

Deep Core Reverse Planks

Only had time for one set of each but - wow - I really felt these. Adding this weekly!

AmyK

This one with the ball is one of my favorites! I feel so stable with it

Lindsey

Deep Core /Pelvic Floor

I subscribed March but didn’t start right away, been sick and stopped working for almost two months and finally started working out. I’m here for your core workout, but also love your full body and glutes. So I alternate with my other personalized program or if I have more time I’ll incorporate cause i really love it.

Christine

Love the detail instructions and felt great after!

Jaime

Deep Core & Hip Mobility

Victoria

This was no joke! Those leaning bird dogs are tough

Jhordynne

Kristen McCutchen

Deep Core - No Equipment

Did four rounds of back to back exercises and then took a rest break after the third exercise. Tougher than it looks!

Standing Deep Core

Posture & Deep Core

Turned the last exercise into a balance exercise too. Liked this one!

Deep Core- No Equipment

Deep Core

Danielle

Marisol

Deep Core - No equipment

Kelly

Love that I had to hold the block. It helps activate the core muscles. And my hip flexors were on fire!🔥

Maya

Deep Core with a Block

Deep Core with band

Perfect workout while on vacation! Brought a band with me and voila!

Butt & Gut with a band

Good set! I added a weight and a band for most exercises

Nansi

Butt and Gut

This one was really tough. I can see where I need to increase strength just to maintain form by the very end.

Deep Core with a chair

Deep Core with a weight

I’m not sure if I felt the heel slide move much, but the other exercises were good

Deep Core & Abs

christie

Hey I was wondering about the banded March. I get cramps in my hamstrings when I do that exercise. Also I have weak wrists and I’m wondering if you have an adjustment for the last exercise?

Izzy

Deep Core with a Band

Gut & Butt

I love the instructions on repeat! I keep it playing the whole time to remind me of the core engagement

Storm

I’m starting from 0 again. This was intense. Thank you!

Deep Core- No equipment

love good floor sets like this, no equipment 🔥

Angela

Deep Core and Abs

Loved this with a med ball. Lots of stabilization. ❤️

LeAnne

Good , I recently (2 weeks ago) had some pins removed from a 4 level fusion a year and a half ago. I was really enjoying your core program and hourglass program. I was still having weird pain and after various tests my surgeon felt it was the hardware….more CT’s ,X-rays and yes ; compromised hardware. I have been advised to lift no more than 5lbs overhead or more than 10 mins of cardio (walking). So frustrating and I am impatient . I’ve been doing the standing ab/core workout and the quick upper body or the dumbbells only workouts. Do you have any recovery workouts you can recommend ? I would greatly appreciate your advice. Thank you,Christie

Standing Core Routine

Nicole

Advanced Weighted Core

Fun workout …. Except for the last one!!! That one is not an easy feat!

So good! Especially loved the pullover march and heel drops!

Bree

Weighted deep core

I hadn’t tried a reverse plank with a leg lift in a long time (wasn’t able to do it last time I tried) but I could do it today - I love this evidence of my core getting stronger!

That was a great core stabilizing workout after week 11 from ACL surgery.

Yvonne

great instructions - still working up to a decent double clamshell but finally rocking the reverse plank left lifts and marches (which I struggled with just 2 months ago!) so that gives me hope

Hourglass Core Workout-no equipment

Definitely shaking by the end of this. Good workout!

Weighted Core

I really like this one for the lower tummy and hip flexors.

Core & Upper

Love this one! I did it on Instagram before I joined here

Ashley

My wrists are dying! Haha. It helped to really stretch them out in between sets.

Miriam007

this was a great set of exercises, really gave me a boost today

Veronica

Full Body & Core

Fabulous! Perfect core workout for getting back in shape after chemo.

Claire Spurlock-Cohen

Loved it! I was surprised at how enjoyable this was - while being really attainable to do consistently.

So effective i love this so happy i found you. Im a mom of 3 my last baby is only 13 months and adding this work out to my routine have people asking me if got surgery done 🥹

Ileana

Beginner core routine

Beginner Core

That was rough! Those bear planks were so hard! Good full body workout for this beginner!

Kirsten

Core + Full body

Please include any modifications. I have a large body, specifically a large belly, and am just getting back into working out so mods and specifics like foot placement are helpful to make sure I'm doing it correctly and safely. Also stretching do you do that after weighted exercises or after cardio? Do you have a stretch sequence on this app?

Booty&Core

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