Be Well Workout of the Week: Tone Your Abs and Butt in 30 Minutes Flat

It's officially time to work off all the hot dogs, burgers and beers from this past weekend.

This workout is going to target — you guessed it! — your abs and your booty. Your instructions are simple: Set a timer for 30 minutes, complete the following circuit as many times as you can, and feel your core and backside burn. Happy sweating, friends!

Be Well Workout of the Week: Tone Yours Abs and Butt in 30 Minutes Flat

Complete circuit as many times as you can in 30 minutes. 
Do 5 on right side, 5 on left side: Up-down-in-and-out plank
Do 10 on right side, 10 on left side: Reverse lunge to knee drive hops
Do 10 on right side, 10 on left side: Side plank with leg lift
Do 10 on right side, 10 on left side: Single-leg bridge
Do 10 on right side, 10 on left side: Split-leg crunches
Do 10 on right side, 10 on left side: Curtsy hops
do 10: Dead lifts
Do 10 on right side, 10 on left side: Bicycle crunches

Explanation of exercises:
Click links for how-to videos. 

Up-down-in-and-out planks: Start in a plank position on your elbows. Press up to your right hand, straightening your right arm, then left hand. Jump your feet in toward your hands, then back out. Then go back down to your right elbow, then left elbow. Repeat.

Reverse lunge to knee drive hops: Start in a reverse lunge with right leg forward, left knee on the ground. Press into your right foot and drive your left knee up as you stand and then hop off the right foot. Finish with left knee back on the ground. Repeat.

Side plank with leg lift: Start in side plank with feet stacked one of top of each other. Keep top leg straight, lifting the heel toward the ceiling. Tap it back down to the foot resting on the ground. Repeat.

Single-leg bridge: Start on back with legs bent and feet flat on the floor. Hug left knee into chest and drive right heel into the floor, lifting your hips up and squeezing glutes at the top. Tap hips back on the ground before lifting again.

Split-leg crunches: Lying down on your back, feet reaching toward the ceiling, lower left leg to hover right above ground. Do 10 crunches with your left leg hovering. Switch feet and repeat on the other side.

Curtsy hops: On each side, do a curtsy, swinging one leg behind you. Then drive that knee up, hopping off of your other foot. Return to the curtsy position and repeat. Do all reps on one side before switching to the other.

Dead lifts with dumbbells: Hold dumbbells with arms extended down so they’re resting on your thighs, feet shoulder-width apart. Keeping shoulders back and abs tight (and without locking your knees), bend at the hips and let the weights lower towards the floor, going as far as you can without bending your knees too much. Drive your heels in to the floor and stand to return to the starting position.

Bicycle crunch: Lie on your back in sit-up position: feet on floor, knees bent, hands behind the head to support the neck. Lift your feet off the floor, extend your left leg to straighten, and twist your torso as you touch your left elbow to right knee. Draw the left leg in as you push the right leg out, and twist the other direction, touching your right elbow to left knee. Repeat by alternating sides in a fluid motion.

>> Did you complete this week’s BeWOW? Tell us how you did in the comments! Or, feel free to tweet at us about it using the hashtag #BeWOW. Check out all the BeWOW workouts here.


Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every week right here on Be Well Philly.

Like what you’re reading? Stay in touch with Be Well Philly—here’s how: