Butt Blasting Tabata Workout 12 min

Nov
2012
11

posted by on Daily Workouts - 10-15 minutes

2 comments

This 12 minute workout is designed to work on our legs, abs and butt. It is made up of 3 Tabata intervals, each one alternating 2 different exercises. One of the exercises in each directly targets the butt and the other is builds your core strength and ab muscles. Each exercises provides some relief from the other so you get the most reps and the most benefit out of each interval period.  So, get your timer out and ready to blast that butt!

 

Butt Blasting Workout

Workout Breakdown

This workout has 3 rounds.

Each round is 4 minutes long and is done in tabata intervals.
Set your timer for 8 rounds of 10 seconds rest and 20 seconds work.

During the work intervals 2 exercises are alternated in each round and done back to back. Do as many reps as possible, keeping good form, during each interval.

Round 1
Plank Walk Down
Frog Squat Booty Raises

Round 2
Jump Lunges
Knee to Elbow Bicycles

Round 3
Plank Knee Tucks
Sumo Squats

 

Workout on Video

 

My Reps

Round 1
Plank Walk Down – 5.5, 6, 7, 6
Frog Squat Booty Raises – 8, 9, 7, 8

Round 2
Jump Lunges – 17, 16, 16, 15
Knee to Elbow Bicycles –24, 25, 28, 28

Round 3
Plank Knee Tucks –20, 22, 23, 21
Sumo Squats – 10, 10, 9, 11

 

Exercise Descriptions

Plank Walk Down

 

Start in plank position and one arm at a time extend so arm is straight and you are in high plank (push up) position, go back onto elbows one arm at a time and repeat changing start arm each time

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Frog Squat Booty Raises

 

From standing with legs wider than shoulder width and feet pointing out 45 degrees, bend over at waist and place hands between the front (toe) part of feet, squat down so hips and butt are as low as you can go close to ground. This is your start position. Now keeping hands on the floor at all times, straighten your legs bringing your butt up and when you get legs as straight and butt as high as possible, fingertips always touching ground, then lower back down to start position. This is one rep, continue bringing butt up and down, straightening and bending legs into deep squat.

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Jump Lunges

 

Start in a forward lunge position, a low wide walking stance with front leg bent and back leg straight, and simultaneously jump up switching feet so that legs are in opposite positions, the one that was behind is forward and bent, and the one that was forward is now behind. Continue jumping and alternating positions of legs and feet. Each jump is one rep.

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Knee to Elbow Bicycles

 

Lie on mat with hands behind head, rotate to the left as you bring in the left knee, while bringing in the right elbow towards it, then switch sides rotating to the right and bringing in the right knee and the left elbow to meet it, as the left leg straightens out, continue alternating sides and binging in legs and out as if riding a bicycle.

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Plank Knee Tucks

 

Get into high plank (push up) position and bring one knee in towards chest and then back out and then bring in the other knee close to chest and back out. Continue doing knee tucks alternating legs for each rep.

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Sumo Squats

 

Stand with legs wide apart and feet pointing slightly out, squat down so thighs are parallel with the floor and then come back up. This is one rep

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Have a great workout!

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  • S Hisham

    Thank you, I’ve been looking for these kind of workouts and glad that I found them from your website!

    • Awesome! Glad to hear. Have a great workout! 🙂