30 minute workout: Abs, Butt and Cardio

• 5-minute Jog, increasing your place every minute


• 6-minutes of Butt (position: forearms and knees. 1.Right leg extended straight back, toe pointed. Lift for 1-minute. 2. Bend at the knee creating a 90 degree angle, foot flexed. Lift straight up for 1 minute. Do not let your thigh come below a 90 degree angle from the ground. 3. Extend leg straight back again and now bring it slightly out to the side. Outward leg circles for 1 minute. Do not let your left hip lean out to the side while lifting your right leg during any of these exercises. Try to keep it straight up and keep your body squared to the ground. REPEAT WITH LEFT LEG. )


• 2-minute Sprint


• 8-minutes Abs (1. Bicycles 1-minute 2. Flutter kicks 1-minute 3. Leg Lifts 1-minute: Legs stay straight, raise them up until you create a 90 degree angle with your legs and hips and lift your hips off the ground, keeping your feet flexed. Imagine as though you are trying to place perfect footprints on the ceiling. 4. Back to Flutters for 30 seconds, no rest in between. 5. Back to Leg Lifts for 30 seconds. 6. Side Plank Right 1-minute. 7. Side Plank Left 1-minute. 8. Front plank 1-minute. 9. Bicycles 1-minute


• 1-minute Sprint


• 5-minutes Squats (1. Squat, hold 1 minute. 2. Plie squat, hold one minute 2. 15 curtsy squats Right. 3. 15 Curtsy squats left 4. 25 Jump Squats.)


• 2-minute Sprint