Core & Booty Bootcamp is Day 2 in Heather Robertson‘s one week Glow Up 2.0 Challenge. This is a surprisingly tough workout. Specifically the first circuit. The first circuit is plank based and will work your core and lower body, but also your shoulders. I had just finished Glow Up 2.0 Day 1: Total Body METCON and my shoulders were very fatigued from that workout. Then I did circuit one of this workout and my shoulders were screaming! Luckily, the last 2 circuits in this workout did not tax my shoulders. In fact, Circuit 2 felt like a recovery! It did work my lower body nicely, but I was glad to lay on my back for a while after all the plank work! All of the circuits combine lower body strength exercises with core work in some fashion. The first circuit is all body weight and the last 2 circuits use a booty band/resistance loop around your thighs. All of the exercises except for one are mat based.
This is Heather’s second Glow Up Challenge. (Here are my reviews of all of the workouts in her first Glow Up Challenge) Here is a little trailer about the second challenge. And here is her description of it: The Glow Up 2.0 is a free 7 Day workout series to help get you moving and will have you feeling your very best. The program also includes a free glow up guide that discusses nutrition and mindfulness and how incorporating these aspects into your daily routine can help you transform from the inside out! If you click on this link, then you can access the free guide.
This workout has 3 circuits, each containing 4 exercises. Each circuit is done 3 times before you move on to the next circuit. The exercises are all done interval style: 30 seconds of work followed by 10 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise.
Core & Booty Bootcamp is 29:56 minutes; 2:10 minute warm up and 2 minute stretch. Equipment: booty band/resistance loop and a fitness mat.
Circuit 1:
- Bear kick backs (in bear pose (on hands and toes, with knees bent and elevated a few inches off the floor), alternate raising one leg, pushing sole of foot to ceiling)
- Plank leg lifts (in elbow/forearm plank, alternate lifting one leg)
- Side plank & lift (in side elbow plank, lift hip then lift leg straight top leg, lower leg then lower hip)
- Repeat #3 on other side of body
- Repeat #1-4 two more times
30 second rest
Circuit 2: (booty band is around thighs above knees entire circuit)
- V lift & pulse (lay on back with booty band around thighs above knees, legs are straight and raised to ceiling, lower straight legs until they are a few inches off the floor, raise them back to ceiling and open legs wide)
- Butterfly bridge (band is still around thighs, lay on back with knees bent and open to side and soles of feet together, raise and lower hips)
- Bridge pulse (band is still around thighs, lay on back with knee bent and feet close to glutes, raise hips and hold at top of bridge isometrically while opening and closing legs)
- Suitcase crunch (lay on back on mat, knees bent and feet on mat, hands against forehead with palms facing forward, do a full crunch, bringing hands to knees while keeping backs of hands against forehead)
- Repeat #1-4 two more times
30 second rest
Circuit 3: (booty band is around thighs above knees entire circuit)
- Rear kick (on knees and elbows with band around thighs above knees, extend one leg out straight behind you, raise and lower straight leg)
- Repeat #1 on other leg
- Plank toe taps (band is still around thighs above knees, in straight arm plank, alternate tapping legs out to sides)
- Squat, tap & twist (band is still around thighs, in partial squat, alternate tapping legs out to sides (once each leg), hop and twist hips to one side, hands are held together in front of chest with elbows raised to shoulder level)
- Repeat #1-4 two more times
For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
