Home Workout # 16 – Tight Core & Butt

home workout 16 - tight core and butt

Always a Must!

Drink your BCAAs!

Stay hydrated with water.
  • I like to add BCAAs. Click here to read why.

Equipment Required:

  1. A Gymboss Interval Timer
  2. A laptop, smart phone, or tablet (to play this workout video)
  3. Shock-absorbing surface, such as interlocking floor mats or a plush carpet.
  4. A Swiss Ball
  5. A Dr. Sara Solomon Cross Speed Jump Rope by Buddy Lee Jump Ropes. It’s portable and inexpensive. I always travel with mine! Dr. Sara Solomon Cross Speed Jump Rope

Video Workout:

Set your gymboss timer for: 30 seconds WORK, 10 seconds REST. This circuit consists of 10 different exercises. Perform the circuit 3 times, which takes ~20 minutes. Note: I use the timer from tabatatimer.com in my videos.
  1. Ball Hamstring Curl
  2. Jump Rope – Twister
  3. Straight Leg Raise with Ball Between Feet
  4. Jump Rope: High Step
  5. Bridges using Ball
  6. Jump Rope: X-Foot Cross
  7. Alternating Toe Taps off Ball
  8. Jump Rope: Forward Shuffle
  9. Hip Extension off Ball
  10. Jump Rope: Bell Jump


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