Want to rock those ABS?  Try this Total Body Weight workout with a focus on ABS, Butts and Legs.  With big muscle groups involved, this workout helps burn calories, increase your heart rate and tone your body.  Start easy and progress as you get stronger.  There are lots of free workouts here.  Warm up your body, grab a friend and hold each other accountable to do this workout 2-3x this week. Grab free Recipes, Food Tips, Workout Tips and and more here.

Workout ABS, Butts and Legs Oh my | Demo Video

Workout Program: ABS, Butts & Legs

  1. 10 Push-ups *Modification: dumbbell chest press or band chest press/fly
  2. 20 Body Weight Air Squats
  3. 20 sec Side Plank or 10 Plank Hip Drop knee driver each side
  4. 30 Low Jumping Jacks (all lower body, low or high impact)
  5. 30-60 second Plank Hold focus on inhale & exhale (longer if appropriate)
  6. 20 Lateral Skaters (10 each leg)
  7. 3 Burpees or 10 mountain runners

Perform exercises 1 through 7 with the least amount of rest possible

Repeat 3 rounds: Perform each exercise through full range of motion

Rest one minute after the last exercise.  That equals 1 round

Repeat two more times

Stretch and cool down properly

Trainer Trina’s Tips for ABS, Butts & Leg 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 you need to
  • Take it at your own pace, start slow if you are new to fitness
  • Listen to your body, complete full range of motion
  • 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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#1 Pushups x 10

  • 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

#2 Body Weight Air Squats x 20

  • Stand tall, hips fully extended, core tight, drop and drive through the heels and squeeze the glutes on the way up
  • Progression: add weights to make it harder

#3 Side Plank for 20 sec OR 10 Plank Hip Drop knee driver each side 

  • Start on your knees and progress as you get stronger
  • Start the movement from side lying plank position on your forearm *on your knees or toes depending on your strength level
  • Back straight, shoulder in line with the elbow and tuck the chin to neutral
  • Press your hips up towards the ceiling and hold 
  • Knees are bent for a modified side plank
  • Legs stacked and bottom foot is flat against the ground for full side plank
  • Squeeze the glutes to engage and hold the movement
  • Hip Drop: In a modified position with bent knees and hips stacked in side plank position, lower the hips toward the ground, pause, press the hip back up to the original position, repeat
  • Trina’s Tip:  Keep your 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
  • 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
  • Read How to do a Proper Plank Progression here


#4 Jumping Jacks (all lower body, low or high impact) x 30

  • 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 *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 light dumbbells *avoid going heavy to prevent injury

#5 Plank Hold focus on inhale & exhale x 30-60 sec hold

  • Start the movement on the floor from plank position on your forearms
  • Elbows at 90 degrees *start on knees or toes depending on your level
  • Elbows underneath the shoulders
  • Back straight at all times, tuck the chin for a straight line
  • Squeeze the glutes, draw the shoulders back and down, take an inhale and then exhale to press up from the ground
  • Remember to breath
  • There should be a straight line from the top of your head to your tailbone
  • Trina’s Tip:  Keep shoulders healthy by stacking shoulder, elbow and wrist in one straight line.  Back straight, abs tight and chin tucked for a straight body line
  • Regression:  Lower to your knees
  • Progression:  Start the plank position from your toes

Modified Knee Plank


Advanced: Full Toe Plank

abs-core-1c-Full-Side-Plank-T-set up

#6 Lateral Skaters x 10 each leg

  • 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 beside the right 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 *add two markers on the floor to challenge the same distance
  • Regression:  Touch the foot on down on the ground and 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
  • Muscles Targeted:  Core muscles: quadriceps, glutes, hamstrings, hip flexors and abdominals and your cardiovascular system of course!

#7 Burpees x 3 OR Mountain Runners x 10

  • Be sure to master Full Toe planks before doing either exercise
  • Check out the video for proper technique.

Read Next:

Butts and Gut 10 Minute Workout 

ABS & Body Weight Workout

This ONE MOVE is better than crunches

Read How to do a Proper Plank Progression here

Here’s More!

Join us in Studio for a FREE Women’s Only Boot Camp or Stroller Fitness Workout.

Try our Online 28 Day Shape Up challenge complete with at home workouts, meal plans and more

Drop me a comment below about what body parts you would like to work on and I will pump out a video for you.

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