Abs & Booty Workout Finisher // No Repeats, No Equipment

Abs & Booty Workout Finisher // No Repeats, No Equipment is a fun little workout from Heather Robertson. As the title suggests, the idea is to add this onto the end of another workout to “finish” it off. She suggests using it after a lower body workout which I think is a great idea. But you could tack it onto the end of anything. This morning I used it to finish off Heather’s Yoga HIIT Fusion Workout. Then once I finished this, I did her Back Stretches + Exercises. The 3 workouts gave me an hour long feel good workout for my recovery day. This is a short body weight strength workout. The first 5 minutes is core work and the last 5 minutes is glute work. Then Heather stretches out your glutes for one minute. So you are in and out. I loved it. The core work was tougher (for me) than the booty work but I did start to feel some booty burn during those leg drops. If you use this as a finisher for a lower body workout I bet you would definitely feel the burn in your glutes even more.

Abs & Booty Workout Finisher // No Repeats, No Equipment is 11:44 minutes; no warm up and 1 minute stretch. Equipment: fitness mat. Each exercise is done for 30 seconds with no rest. There is a timer in the lower right hand side of the screen, counting down your intervals. When there is 10 seconds left of an exercise, a box appears in the upper right hand side of the screen, previewing the next exercise.

  1. Frog crunch (lay on back, hands behind head, legs are raised off floor, keeping feet together, pull knees into chest, opening knees and bringing elbows to knees then push legs out straight at a 45 degree angle)
  2. One leg bicycle (lay on back, hands behind head, both knees bent with feet on mat, pull one knee into chest while bringing opposite elbow to meet it, extend same leg out straight then raise leg to ceiling while reaching opposite hand to foot)
  3. Repeat #2 on other side of body
  4. Bicycle crunch (traditional bicycle maneuver)
  5. Penguins (lay on back, knees bent and feet on mat, raise head/shoulders, alternate tapping hands to same side heels)
  6. Hip lift (lay on back on mat, knees bent and hands under glutes, do a reverse crunch, raising hips and pushing legs overhead, lower legs and tap the floor with toes)
  7. Suitcase crunch (full crunch, hands are stacked at forehead with palms facing away from you, bring hands to knees at top of crunch)
  8. Pilates 100
  9. Plank rocker (in elbow/forearm plank, rotate hips side to side, tapping hips to mat)
  10. Mountain climbers
  11. Rear kick (on forearms and one knee, the other leg is extended straight behind you, raise and lower straight leg)
  12. Hydrant (on hands and one knee, raise and lower bent leg to side)
  13. Donkey kick (still on hands and one knee, raise and lower bent leg behind you, pushing sole of foot to ceiling)
  14. Repeat #11-13 on other leg
  15. Glute bridge (lay on back, knees bent and both feet on mat close to glutes, arms are extended to ceiling, raise and lower hips)
  16. Leg drop (hips are raised in bridge from #15, hands are on mat at sides, elevate and extend one leg straight, while keeping hips raised the entire interval, raise straight leg to ceiling then lower it)
  17. Repeat #16 on other leg
  18. Butterfly pulses (still on back, knees bent and both feet on mat close to glutes, raise hips and hold while opening and closing knees)

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

3 thoughts on “Abs & Booty Workout Finisher // No Repeats, No Equipment

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s