Body Weight Workout Booty, ABS, Arms

Three move body weight booty workout that is 15 minutes or less. Start with body weight and progress to a mini band, unweighted ball or dumbbell. Firstly we target booty, legs, and hamstrings. Secondly balance work which is very important for injury and fall prevention. Finally we finish with ABS, core and upper body. Start with the warm up and try 3-4 rounds of each exercise. Calendar this workout and make it happen twice this week. Last but not least, there are lots of free workouts here.

Body Weight Booty Workout | Demo Video

What you Need:

15 minutes or less
Something to track time
Mat or towel
Water
Optional: add a small unweighted ball, dumbbell or anything weighted on hand
Trina’s Product in Video: I used a small green Bender Ball which is just a 9 inch small workout ball. You can use a kids ball from Walmart or anywhere

Workout Instructions: Body Weight Booty Workout

Wide Knee Kick Backs x 30 seconds
Single Leg Glute Press x 30 seconds *Note: switch between right and left leg each round
Knee or full toe push-ups x 30 seconds
Do exercise 1, 2, 3 above for 30 seconds, 15 seconds rest, return to the top and that = one round
Repeat 4 times = Total time: 8 min 45 seconds
Perform each exercise through full range of motion

Trainer Trina’s Tips for Body Weight Booty Workout

Consult your physician before you start
Always warm up first for 5-10 minutes, dynamic stretches and foam roll if possible *goal is to increase the heart rate, warm up the body and muscles and reduce the risk of injury
Preform each rep with good form, technique, full range of motion and work within your limits
Type of workout: Steady continuous flow, rest when needed
Take it at your own pace, start slow if you are new to fitness
Listen to your body
Never work through pain, progression is the goal
Never sacrifice form for speed
Cool Down: 5-10 min – Always stretch and foam roll, gentle tension no pain
Schedule your workouts as an appointment in your calendar, read How to Do this here
Rest days are important and stretching is a must

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Warm Up Details

Repeat 4x for 30 seconds each exercise by doing 1, 2, 3 with 10 sec to transition between moves
Repeat from the top
Total Time: 7 min 50 seconds

#1 Run on the Spot x 30 seconds

Fast feet get your ankles and total body warmed up
As you increase the reps you can also increase the speed and intensity
Play around with arm positions and level changes high and low

#2 High or Low Jumping Jacks x 30 seconds

Stand with feet wider than shoulder width apart
Start by stepping one or both feet out to the side and then return to centre, repeat on the opposite foot
Keep your chest tall, ABS tight and sit back into a partial squat
Tip: Start with a single leg, step out to the right, back to centre and repeat on the left, eventually working up to double leg high impact jacks
Option: Add both arms to increase the heart rate. As you jump out, open the arms and pretend to have a heavy resistance band to create tension in the air or add a small prop to switch from left to right hand *keep arms level
Trina’s Tip: Keep pressing out on the knees to engage your glutes to avoid your knees caving inward
Focus on breathing through the centre of the body and relax your shoulders back and down
Regression: Step one foot out at a time
Progression: Step both feet out at the same time for high impact and add 1-2 pound dumbbells or small unweighted ball *avoid going heavy to prevent injury

#3 Squats with Big Arm Circles Forward / Backward x 30 seconds

Stand tall, hips fully extended, core tight, drop and drive through the heels and squeeze the glutes on the way up
Progression: add arm circles for mobility and dynamic stretching
Be sure to do a few forward then backward
Work with your range of motion, use the glutes and abs

Workout Details

3 moves for 30 seconds each with 15 seconds rest
Do move #1 for 30 seconds, rest for 15 seconds then #2 and #3
Repeat from the top for 4 rounds total
Total time: 8 min 45 seconds

#1 Wide Leg Kickbacks x 30 seconds

High or low impact and get those arms going
Lean forward at the hips, keep the ABS tight to support the back
Reach out in front long spine, leaping side to side from left to right
Kick those legs back using your glutes and hamstrings – arms above the head increases the heart rate
Use the arms to propel you
Keep a steady pace to increase the heart rate
Progression: Add a dumbbell or weighted ball to make it harder
Rest 15 seconds then repeat 3 more times = 4 rounds total

#2 Single Leg Glute Press x 30 seconds

Body weight only *option to: hold light dumbbell in hands or put small mini band around the thighs
Lean forward at the hips, keep the ABS tight to support the back
Note: ABS tight, soft knee
Keep hips down towards the floor
Progression Arms: Add runner arms *pretend like you are running as you press the foot back
Progression Legs: Add a small unweighted ball and keep it pressed into your hamstring. The challenge is not to drop the ball and keep the back leg up
Progression: Reach hands toward the floor by keeping a straight back and tight core
Rest 15 seconds then repeat 3 more times = 4 rounds total (2 on right and two on left)

One leg will feel harder than the other

Progression: Work up to this slowly

#3 Knee or Full Toe Push-ups x 30 seconds

Start on your knees and progress to the toes as you get stronger
ABS tight, breathe, long spine and keep your gaze in a neutral position
Add a small marker or ball on the ground to hit your target. This will help you keep the same range of motion and intensity
If push-ups become too much, replace with plank to finish your round or increase your rest time until you feel ready
Rest 15 seconds then repeat 3 more times = 4 rounds total

Knee push-up starting position

Lowering position

Full toe push-ups

In Conclusion:

Schedule this workout twice this week, you will feel so much better. I added a mini band to moves one and two and my hamstrings and booty hurt the next day in a good way. Let me know how it goes. xo Trina