Hey, guys! I’m trainer Amy Jo with ATHLEANXX for Women, and today we’re doing a real-time workout. 20 minutes, flat belly, round booty. Both of those, we all want. There are a few exercises that I’m going to give you to help you get that. Let’s do it. So, I have my high step here. Yes, we’re going to start with the legs first. The booty because they are the biggest muscle in the body. We’re not going to start with the abs. We’re going to save those for the end. We’re not even going to super set them. We’re going to do booty first, and then we’re going to work our way into abs.
I want to train the biggest muscle first, give most of my energy burst to that one, and then I’ll work on the small muscle groups of the core. So first one, right here. We’re going to start with up and overs. These are just to get the booty going. So, we’re going to do 20 of these. These are hops. I’m sitting back in my heel, pushing up, landing in the heel, and jumping through the glute. 10 more. 8, 7, 6, 5, 4, 3, 2, and 1. And you can tell I’m squatting down on those. I’m not jumping up and over because if I’m just up here, hopping side to side, I’m not engaging my glute. This is flat belly, round booty. Not ‘how quick can we go?’ So, let’s focus on that on the 20. 20 reps of those. So, our next one is a lunge. Off to the side, back, and then we’re taking this leg and doing a curtsy. Then back up again. Reverse lunge, curtsy. Reverse lunge, curtsy.
You can add dumbbells to these as well, if you’d like. Huge booty burn. Right on the side, too. You get your abductor right there. Push up. We’re going to do 10. Here we go. Awesome. Last one here. And then curtsy. Awesome. Okay, we’re going to switch. Other leg. And you can make sure the foot is further forward, so you have room to curtsy behind you. 10 reps. Revere lunge, up, and curtsy. Pull that navel into the spine. It’s going to help with your balance. See? Tighten the core up. Reverse, curtsy. Awesome. Wow. Halfway.
We’ve got five more. Hang in there. Curtsy. 5. Counting down. 4, 3. Two left. Two. Last one. Push through that heel. Abductor right there. 1. Nice job. My word. So, my next one, I’m going to face the step and I’m doing a reverse lunge and then a hop. Up on the step. Reverse lunge, hop, up on the step. Press through that heel. Make sure to use the glute when you lunge up. I want 10 of these. 3, 4, 5, 6, 7, 8, 9, 10. Make sure to push through the heel. Absolutely necessary so you feel it through the glute. All right, other leg up. Range of motion on that lunge. Make sure you drop down as deep as you can. That’s why the high step works well because it gives you that elevation to stretch the glute. And hop. 1, 2, 3, 4, 5, 6, 7, 8, 9. Last one. Yikes. 10. All right, fourth one.
Using the band. Get that band around your knees. Right up above the knee cap. We’re going to stand up, and we’re going to step down. Tap up. My knees are slightly bent the whole time. Tap, bring it back in. You’re going to feel that in the outer glute. 10 each side. 8, 7, 6. And I’m kind of twisting to reach back with that leg. 3, 2. Last one. 1. And you get double duty because the leg up on the step is working as well.
Ready? Let’s go. Tap. 9, 8, 7, 6, 5, 4, 3. Push hard. Get all the way out there. 2. Last one. 1. Nice job. Band off. We’ve got to go through all of that again. Yikes. All of that again. All right. Side to side hops. So, if you need to, get some water, take a second. Moving into your side to side hops. 20. Ready? Push through that heel. Go. 9. Halfway there. 10. Get down deep enough. Don’t cheat your range of motion.
6, 5, 4, 3, 2, and 1. My gosh. Burns so good. Next one. Remember, these are double. The double dose. We are going to lunge back first. This foot; keep it up close to the front of the bench so you can insert the curtsy. Reverse lunge, and curtsy. 1, 2, 3, 4. Keep that navel pulled into the spine. You’re going to need that for balance. 5, 6, 7. Get it. 8. Wow. There’s 9. Last one. Focus on the glute. And there’s 10. Curtsy. Awesome. Hang in there. If I’m tired, I hope that you guys are tired. One leg up. Other leg. Reverse lunge. Let’s go. And curtsy. Keep breathing. Pull that navel into the spine. I keep saying that because we forget. I know. Because I’m forgetting. Five more. 5, 4, 3. Reverse lunge, curtsy. Two and one. 2. Last one. Reverse it back. Push through that heel. Awesome. Nice job. Stretch. Our next one. Facing the step. These are great. You can do these on stairs. If you don’t have a step you can definitely perform these on the floor as well.
One foot up. Then you switch that way. And hop. 1, 2, 3, 4, 5. Come on, we’ve got it. Push through. 6, 7, 8, 9, and 10. Other leg. You ladies have got it. Come on. Push through. One leg up. And go. 1, 2, 3, 4, 5. Push through that heel. 6. Focus on that glute pushing you up. 7, 8. Finish it. 9, 10. Nice job. Moving onto the band. We’re hauling. Great job. You can fit quite a bit in 20 minutes, if you’re motivated. So, let me help you, right? Let’s do it together. Band around the knees. Okay, let’s do this one and then we’ll get some water. Ready? Start with that left leg. Tap, up. 2, 3. Let’s go. Push. 4. Push out. 5, 6. Push. 7. You’ve got it. push. 8. Push. 9. Come on, one more. 10. Nice job. Other leg. Here we go. And go for it. 10, 9, 8, 7. Reach out there. Reach out there. 5. Get that leg out there. 4. You’ve got to use your glute to do it.
3. Step, push. 2. Step, push. 1. Awesome. Wow. All right, moving on. We’re going to do a 60 second hip thruster with the band. So, we’ve got 60 seconds. I’m going to time us. Keep that band around your knees. Legs are out. Ready? Go. Keep the knees wide. So, you’re keeping the band tight the entire time. That’s the trick. Keep the band tight the entire time. Burn. There you go. Push through those heels. You can definitely add weight to this one if you want. More high rep. So, you’re fighting in different directions. You’re fighting with your abductors, your glute medias, minimus, maximus.
You’re doing it all. A little on those hamstrings. 20 seconds. Keep going. Don’t even think about the reps. Think about the time. Hips are squared to the ceiling, pelvis tilt at the top. Push through the heels. 6, 5, 4, 3, 2, 1. Nice. Give it a little break. 15 more seconds. We’re going to do another round, 60 seconds of the pulse. Then we’re going to jump into flat belly. Round booty, flat belly. Or is it ‘flat belly, round booty’? We want both, but in this case, we’re doing round booty, flat belly. Ready? 60 seconds. Let’s go, guys. Let’s go.
Squeeze. Squeeze. All the way up. Push through those heels. Squeeze. Awesome. Pelvis tilt at the top. It should be burning. Excellent. Create enough tension on that glute for a blood pump. You’re going to leave with a round booty. Almost there. 20 seconds. Come on. Hang in there with me. If I’m doing this, so are you. Let’s go. All the way up. Squeeze. Squeeze the booty. 10 second. 9, 8. Keep it tight. 7. Hips square. 5 seconds. 4, 3, 2, 1. Awesome. Nice job. How much do you love these bands? They are about the cheapest, most efficient equipment out there. All right, toss that to the side. We’re going into flat belly. You guys need a mat and we’re going to use our stuff again. Grab some quick water. So, if you have a bench, it’s great. We can elevate you on a step, or on the bench. You can even do it on the floor if you don’t have that elevation.
The thing with elevation, it’s going to help, once again, with the stretch. So, you get a more efficient workout. So, these – flat belly – each exercise is going to last 20 seconds. Every exercise, 20 seconds. We’re going to do a total of three rounds. Then that’s it. So, let’s do it. So, this one here, I want you to keep your back flat. Navel is pulled into the spine. You’re going to push your back flat. Either to the ground, or the bench. Whatever you’re lying on. Hands are here above your head, and your knees are crossed and tucked in. You’re going to crunch, fold forward, and open the heels up. 20 seconds. Go. Forward, fold, open up. Your head comes back down and touches the mat, and then folds up again. Fold up and squeeze. Every time you come in, make sure to exhale. And squeeze. Great. Exhale and squeeze. Pull the navel in. Almost there. One more rep. And squeeze and hold.
Excellent. You’re going to remain in this position and you’re going to go heel taps, 20 seconds. Knees bent. Heel tap, heel tap. Good. So, I’m keeping my back flat, navel pulled in, low back is pushed against the bench, 20 seconds strong, nice and tight. Good. These ones are awesome. These ones have really helped me postpartum, right here. Come back from baby number three. So, having nice, good control and alternating has really helped reset my abdominals and my core. And one more. Awesome. Okay, up on the bench again. Staying here. 20 seconds. This is our third exercise. We’re going to do swimmers. Reaching out, above, hands out, and in. Reach for the heels. Kick it out. Pull in, reach for the heels. 20 seconds. Go. Out, 1. 20 seconds, guys. Come on. Burn it out. Keep that back flat when you kick the legs out. If you need to you can kick the legs up higher. Up here. That’s how we do it. 2 and 1. Awesome. Right there. Good. So touching the heels, it just gives you a point of reference because you still want to finish crunching up at the top.
Going back to the beginning. The trick here: pull that belly button in. Push the low back flat. Hold on up above, legs crossed, and drop the heels, and then touch. 20 seconds. Go. Almost there. Finish strong. 3, 2, and 1. Awesome. Hands up above, knees are bent, and alternate heel taps. This is excellent for control. If you want to, you can even – point of reference for your navel – simply place your hand here, making sure that stays flat. Good. Almost there. Five seconds. 3, 2, 1. Right into swimmers. Right into swimmers. Here we go. Open and close. Open and close. Remember, kick the legs up higher if you need to because your back is coming up. Then kick them out straight if you feel like you can be more of an advanced exerciser. One more. Awesome. One, final round and then that’s our 20 minutes. Nice job. Ready? Deep breath. Hold the navel in and cross the knees. Go. Fold in half. Come on. Push it. 5, 4, 3, 2, and 1. Awesome. Alternating. Go. Heel tap. Heel tap. Great job. Pull it in. Keep the back flat. Almost there. Three seconds left. And 1. Time. Awesome. Okay, last one with those swimmers.
This is it. Very last one. Ready? Kick it out and heel tap. Heel tap. Heel tap. Building back that core is hard. You’ve got it. Slow down if you need to. Form has to come first. Almost there. 5, 4, 3, 2, 1. Great job, you guys. There you have it. Your flat belly, round booty workout. That circuit right there, you can complete – you can add another round, if you want. For all my advanced exercisers. But that right there was a complete circuit. That really was a great workout. If you focus and think about pushing through the heel on the booty exercises, pulling in the navel on the ab exercises; that’s really all you need. A lot of exercises are out there that are fancy, and they don’t do the trick. You have to start with form. You have to start with that mind-muscle connection, and it will pay off. Thumbs up, leave us a comment below. Check out ATHLEANXX for Women for more workouts just like these. Meal plans that will also help reduce the body fat to give you the flat belly that you’re working so hard for.
Remind yourself: nutrition is key. 80% of it. Trust me. I tell clients this every, single day. You can work out as hard as you want, but if you’re not taking care of what you’re eating in the kitchen, nothing will help it. All right, thanks for joining me. I’m trainer Amy Jo. We’ll see you next time. Bye. .