25 Minute Booty and Abs Supersets

Perform each superset for 3 rounds for the prescribed amount of reps and time. Rest as needed.

A1: Split Squat Jumps (12-15 each side)

• Begin in a strong lunge position, making sure your front knee is in line with your front foot and your back heel is lifted and is in line with your back knees.
• Bending both knees you will end in a 90-degree angle position ensuring that your knee is not shooting in front of your toes.
• Jump yourself up and switch your front and back legs, landing softly and with good form (you can get your arms involved for balance and speed).
• MOD: You can take the jump out if you need to modify this, and do alternating forward lunges. Always feel free to hold onto the wall or a chair back to stabilize you in these single leg moves!

A2: Single Leg Elevated Bridge Lifts (10-12 each leg)

• Come down to your mat (grab a mini band if you have it and bring it just above the knees), back is flat to the mat, feet are on a chair or elevated surface with knees bent.
• Engage your core by driving your lower back gently into the mat.
• Straighten one leg so just one heel is on the elevated surface and lift yourself up by driving down through the heels, squeezing your glutes and keeping a tight core.
• Bring your feet together, lift your hips up squeezing your glutes and butterfly your legs in and out 3 times and come back down. Repeat.
• MOD: Perform this exercise with your feet on the ground instead of elevated OR, keep both heels on the elevated surface and do both legs at the same time.

A3: Alternating Single Leg V-Ups (8-10 each leg)

• Lay flat on your back with your arms and legs extended, core engaged.
• Keeping your chest up use your abs to sit up while bringing your left leg to meet your torso, ending in a V sit position.
• Slowly bring yourself back to a lying position and repeat with your right leg. 
• MOD: Keep your knees bent.

B1: Elbow Plank with Leg Lifts (10 each leg)

• Begin in an elbow plank position with your core engaged (tuck your pelvis slightly) and shoulders stacked over your elbows.
• Brace your core and raise your right leg to the sky, squeezing your glute and keeping your leg straight.
• Bring your leg back down and repeat.
• Do all reps on one leg and then switch legs.
• MOD: Come down to your knees in your plank.

B2: Roll Back to Stand (10-12 )

• From a standing position, squat down into a sitting position on the floor, roll onto your back with your knees coming back towards your head.
• Using momentum, swing your body forward and rock to your feet and back up to a standing position to finish with a jump.
• ADVANCED: Come up to your standing position using just one leg.
• MOD: Use a chair or elevated surface to help you stand up.

B3: Walking Lateral Squats (10 each direction)

• Begin in squat position, with a mini band around your thighs, feet slightly wider than hip distance apart, core engaged, chest up, and keeping your weight in your heels. 
• Staying in your low squat, step to the left and bring your feet back together.
• Take 2 steps to your left and repeat to the right.
• Remember to stay in your squat the whole time.
• MOD: Stand up more in your squat as to not be so low.