VIDEO: 15 min Booty Blaster!

I get a lot of requests from ladies for simple “booty” workouts they can do at home without equipment.

So here it is!!!


Hey everyone!

Kori with Train Like A Girl here where I help busy moms lose up to 15 pounds in six weeks without spending hours in the gym or restrictive fad diets.

Today, I'm going to show you an awesome 15 minute Booty Blaster!

No equipment needed. All you're gonna need is your own body weight.

Alright guys, so before we get into the 15 minute Booty Blaster, I want to ask that if you like this video and the information in it make sure you hit that thumbs up button and the subscribe button up above. This way you get all the latest information from me and Train Like A Girl.



Alright guys, so let's get to it with the 15 minute booty blaster.



There's four different exercises. You’re going to do each exercise for ten reps and in a circuit fashion.

Exercise #1: Alternating reverse lunges.

I'm gonna stand with our feet together, abs are tight. Take a big step back driving through that front heel to stand back up. Get that back knee as close to the ground as you can without it actually touching the ground. Keep those abs tight and proud chest.

Exercise #2: Alternating Lateral Lunges

So for the reverse lunges we took a step back, now we're gonna take a step out to the side. Take a big step out to the side and sit back like you're sitting into a chair. The other leg you're the toes of the leg that straight pointing up. Then step back to the center. Out to the side step back to the center again. Keeping your abs tight and proud chest the entire time.

Exercise #3: Lying Hip Bridge

You’re going to get down onto the floor. Push that lower back deep into the floor make sure your lower back does not have any space between it and the floor. Palms on the ground. Abs are tight, your butt is tight. We're going to drive through those heels and push the hips up towards the ceiling. Hold for a count of three and then back down.

Exercise #4: Bodyweight Squats

Stand with your feet about shoulder width apart, abs are tight. We sit back onto our heels driving through our heels to stand up. Again, keeping those abs tight and proud chest throughout the entire movement.

Alright guys, so that's four different exercises.

You're going to do 10 reps of each exercise for 15 minutes.

That is your 15 minute Booty Blaster!

Don't forget make sure you give a thumbs up and subscribe.

Also, I will be putting up a link so that you can get a downloadable PDF of this exact workout so you can have it right in front of you at all times.

Thanks guys





VIDEO: 15 minute Ab Blaster

Hey everyone Kori with Train Like A Girl here where I help busy moms was up to 15 pounds in six weeks without spending hours in the gym or going on any restrictive fad diets.

Alright guys today I'm gonna show you a simple ab blaster 15-minute workout that you can do in your home no equipment required.

So this is gonna be a 30-30 workout. What I mean by that is you're gonna do the exercise for 30 seconds, rest for 30 seconds and then go on to the next exercise for 30 seconds again going back and forth.

There's three exercises in the the workout.

You'll be able to complete five rounds in 15 minutes.

Alright, so exercise #1 is called a Super Plank

  • You're going to get into a push-up plank position Abs are tight, butt is tight. Make sure your spine is in neutral position and start up on top. Then you're going to drop down to the floor on the other forearm and press up up. Making sure you're keeping those hips nice and neutral. Don't let them sway side to side.

All right, exercise #2 Flutter Kicks

  • You're gonna lie down on your back. Hands are gonna go underneath that butt. You want to make sure that lower back is pushed deep into the floor. You should not be able to see any there should be not there should not be an arch or be able to put your hand through on to the other side So hands underneath your butt push that lower back deeper to the floor. Legs are gonna be out. We're going to slowly kick. Now if you can lift that head up, keeping those abs tight, pushing that lower back deep into the floor. You can do nice long kicks or you can do do nice short kicks. Completely up to you.

Alright exercise #3 Mountain Climbers (my clients love these)

  • Again, you're going to get into a push-up plank position. Abs are tight, butt is tight and neutral spine. I'm going to bring that knee into the chest, slow and controlled. Sometimes people like to try to run. I want slow and controlled. The goal of this workout is trying to place the emphasis on the muscles in the core. Not necessarily get that heart rate up.


Alright guys, so that was the 15 minute ab blaster!

Three exercises.

30 seconds of work 30 seconds of rest

5 rounds

15 minutes

We all have 15 minutes.

You can get this in if you would like a downloadable PDF of this so that you have it in your hands. Make sure you click the link below.


Also make sure you hit that subscribe button and the the bell button so you get notified anytime I update and put out new videos about not only fitness but nutrition.

Thanks guys



VIDEO: BAND-A-PALOOZA Workout!!

Hey guys Kori with train like a girl here where I help busy moms lose up to 15 pounds in six weeks without spending hours in the gym, or going on any restrictive fad diets.

So today I'm going to show you what I like to call my Band-a-palooza workout.

It takes about 20 to 30 minutes. So again, it'll be for those days that you have the time in your schedule but what I really love about this workout is that you can do it anywhere meaning if you're going on vacation or if you have to travel a lot for work. Resistance bands are a great thing to take with you. They fit in a backpack I've even put this in my purse. Now I have a bigger purse but a suitcase you could take this anywhere and of course it gets through tsa like that. So no worries.


So today we're gonna be doing six different exercises all with the band. You're going to be doing 10 reps for each exercise and you can go on for 20 to 30 minutes depending on what you have time for. If you have time for less than maybe only do, 15 if you have time for more you can do you know 40-45 minutes.

Again, this is what I love about banned workouts!

Exercise #1 Banded front squats

  • So you're gonna take the band step into it. We're gonna reverse scroll it up and place it on our shoulders so kind of like a backpack. I like to hold a band right at my neck. Biggest reason why you let it go it could you could choke yourself. And like any other squat weight is gonna be on your heels sit back drive those heels to stand up. Nice proud chest the entire time.

Exercise #2 Banded shoulder presses

  • Again, you're going to step into the band. You're going to reverse curl it up abs are tight. We're gonna press up and then come back down, press up and then come back down. Again, making sure you're pressing all the way up and coming all the way down. Don't cheat yourself!

Exercise #3 A Banded suitcase deadlift.

  • So you're gonna take the band place it on the ground step onto both I guess you could say strands of the band so that you make actual like little handles. Slight bend in your knees, abs are tight. We're gonna stand up, proud chest, your shoulders are back and then come back down again, slight bend in your knees. Make sure you don't round that back, but fold at your hips.

Exercise #4 Banded bent over rows

  • Again, you're gonna place the band onto the floor step on both sides. Again, you're gonna have the handles. You're gonna fold at your hips, abs are tight, neutral spine Elbows are gonna be nice and tight to your body. Elbows up towards the ceiling back down again squeezing your shoulder blades as you pull up. Make sure not to round your back or arch it. Neutral spine.

Exercise #5 Banded hammer curls

  • Place one strand of the band on the floor. Gonna stand up palms are actually going to be facing each other so if you'd open up your palms, they'd be facing each other you're grabbing onto the band and all you do is curl up and then back down. Making sure you're getting all the way down and all the way up.

Exercise #6 Banded tricep extensions

  • Place the band in put one foot on the band step through with the other foot. We're gonna bring the band up into it press both hands are gonna be close together. Elbows nice and tight to your head. Don't let it flare out elbows nice and tight to your head we come back and then press up. Again, keeping that though your abs tight, but is tight working those triceps.

Alright guys, so again, that was my Band-a-Palooza workout. Again, you just need one resistance band, ten reps of each and you're just gonna go through it as many times as you can in twenty to thirty minutes or whatever you have time allotted for.

Take breaks when needed don't try to wear yourself out.

Also, if you like a downloadable PDF of this workout, make sure you click the link below.

Don't forget to subscribe to my channel and make sure you hit the subscribe button below as well as the little bell. So that you get notification every single time I put out a new video either about fitness or nutrition.

Thanks guys