Abs and BOOTY baby! We love when they burn so good! This workout gets me excited bc it feels like we used equipment but we didn’t! That is just how powerful and useful our bodies are just on their own!

Perform 100 reps of each movement - either one by one or split up into parts!

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core
*50 each side*

Bicycle crunches

- Perform jumping squats switching between narrow and wide stance each jump
- each jump is 1 
(50 of each jump)

Jump squats in and out

- Jump rope with the rope passing under your feet once each jump

Jump rope

100 Circuit

Longer work set this time. Keep your core engaged while you work glutes. If your lower back begins to bother you, adjust your hips and draw belly in

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Start in a high lunge position with weight pressed into standing heel (glute activated) 
- kick your opposite leg back to tap toes to ground and return

Single Leg Tap Back

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Add Pulse at bottom of lunge
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge - 1.5 Pulse

- Stand with your feet shoulder width apart 
- Bring your hands over your head into Y Position
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

BW3

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