Do this Butts and Gut Buster Workout when you are pressed for time. Pen it in your calendar and get it done.  This butts and gut workout had me feeling so good.  Let me know via email or in social media with #Fit4Females how it went for you.  First, commit to the workout, second set a time it’s happening and third you must follow through.  No excuses, I made this Butts and Gut workout totally doable with only a 6 minute workout challenge and 3 moves.  Modify to suit your needs.   Click here to get Workouts Delivered to your Inbox

Butts and Gut Buster Workout Demo Video

What you Need for the Workout

  • 15 minutes or less *warm up for 5 minutes minimum, workout is 6 minutes & cool down stretch 5-10 min
  • Something to track time
  • Mat or towel
  • Water

Trainer Trina’s Tips for Butts & Gut Workout

  • Consult your physician before you start any new exercise program
  • 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:  AMRAP – As many rounds as possible in the allotted time, 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

Set a timer for 6 minutes.  Always warm up first!

Workout at a Glance

AMRAP: Try to get in as many rounds as possible, record them and try to beat your time.  Post your rounds completed in the comments below.  Use the hashtag #Fit4Females to tag us on social media so we can find you

  1. 30 Side Skaters *15 each leg use a floor marker
  2. 12 total Spider Plank Press Up or Plank work up progression *6 each arm
  3. 12 Hip Bridges *Single leg if more progressed

Repeat from the top and continue until the time is up.  Be sure to cool down, stretch and a little meditation on how amazing you feel once done.

Workout Instructions

#1 Lateral (Side) Skaters x 30 

  • 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
  • As you leap to the right, step the left foot behind you and repeat on the other side
  • Use the arms to propel you *opposite arm to leg
  • Keep a steady pace to increase the heart rate
  • Trina’s Tip:  Try to keep the same leaping width side to side through the entire movement *you could even put two markers on the floor
  • Regression:  touch the back foot down on the ground don’t leap as wide
  • Progression:  keep the back foot off the ground, add a high impact hop and or try leaping a little wider *add a mini band or a stability ball to the movement
  • Muscles Targeted:  Core muscles: quadriceps, glutes, hamstrings, hip flexors and abdominals and your cardiovascular system of course!

How to do a Lateral Skater aka Side Skaters


#2 Spider Plank Press Up or Plank work up progression x 6 reps each arm

  • Start the movement from the plank position on your forearms *on your knees or toes depending on your strength level
  • Back straight, shoulders in line with elbows and tuck the chin
  • Press your body up by placing your right palm where the right elbow is and then the left palm where the left elbow is
  • As you lower the movement, replace the elbow with the palm for both arms and that equals one rep
  • Do all reps on one side or alternate for the total number of reps
  • Trina’s Tip: Keep shoulders healthy by stacking your shoulder, elbow and wrist in one straight line.  Back straight, abs tight and chin tucked for a straight body line
  • Regression:  Start the plank position from your knees and just hold, only add arms when strong enough
  • Progression:  Start the plank position from your toes
  • Muscles Targeted: Upper body including shoulders, chest, biceps, triceps, back, abdominals, obliques and low back muscles *pretty much everything!

How to do a Spider Plank Press Up


#2 Hip Bridges x 12 *Single leg if more progressed

  • Lie on your back face up on the ground, knees bent about a 45 degree angle, hands by your side and feet shoulder width apart
  • Raise your hips up towards the ceiling challenging the back side of your body *engage the glutes and hamstrings
  • Squeeze your glutes and ABS at the top of this movement, head neutral, hold and pause for a count of two at the top then lower down
  • Exhale at the top of the movement and inhale on the lowering phase
  • Trina’s Tip: Keep your core tight. Don’t lift so high that it hurts your back and stay focused on squeezing the back side.  Tap your glutes to wake them up because they’ve been sleeping all day!
  • Regression: Start with just body weight on the floor
  • Progression:  Use a mini band or Stability Ball for more intensity
  • Muscles Targeted: This is one of my favourite moves for glutes, hips and hamstrings.  Bridges also works the abdominals and erector spinae muscles *muscles along the spine to straighten the back and provide for side to side rotation 

How to Do Hip Bridges


Trina’s Final Notes

Working out is so good for your brain and mood.  You don’t need an hour workout.  Every little bit counts and as long as you mark it in your calendar and make it happen it will soon become a routine.  Your booty and abs will thank me later.  I would love to hear from you and I’m all over social media if you are too, come and find me.

x0 Trina

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