Get down and sweaty with this at-home abs and ass workout from our CCO, Sarah Howard. The speedy rotation only takes 15 minutes and can be done in your home or outside, because the only equipment required is a yoga mat. If you want to take it to the next level, though, you can add on ankle weights while you’re doing the full sequence. We recommend getting the hang of the routine first and then working your way up to the advanced level with the added weight. Grab a friend—at a safe social distance, of course—and try out our latest core and butt exercise. Learn the full breakdown below.
Fire Hydrant Kicks
Fire Hydrant Extension Kicks
The Move: Sidekicks
How to: Start in a squat position. Alternate kicking each leg to the side and end in a squat.
Rep: one minute
The Move: Plank
How to: Hold a plank position for one minute.
The Move: Plank Dips
How to: While in a plank position, dip your hips to each side for one minute.
The Move: Donkey Kicks
How to: 30 seconds of donkey kicks on each leg (one minute total).
The Move: Fire Hydrant Kicks
How to: 30 seconds of fire hydrant kicks on each leg (one minute total).
The Move: Fire Hydrant Extension Kicks
How to: 30 seconds of fire hydrant extension kicks on each leg (one minute total).
*Repeat 30-second rotation of donkey kicks, fire hydrant kicks, and fire hydrant extension kicks.
Watch the full video of Kourt and Addison Rae doing this section of the workout below.
The Move: Crunches
How to: Set your timer for one minute while you do standard crunches.
The Move: Side Crunches
How to: Repeat your timer for one minute and alternate crunches on each side to really work your obliques.
The Move: V-up Crunches
How to: While in a crunch position, raise your legs to a V position with your arms to your side and lower your legs without your feet touching the ground for 30 seconds.
The Move: Side V-ups
How to: While in a crunch position, raise your legs to a V position with your arms to your side and reach to the left and right for 30 seconds.
The Move: Leg Lifts
How to: While in a crunch position, raise your legs up and down for 30 seconds.
The Move: Side-to-Side Abs
How to: While in a crunch position, raise your legs and reach side to side for 30 seconds.
End the workout with two minutes of stretching in pigeon pose to cool down and elongate your body.
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