Hey Rockstars! Looking for a quick and effective lower body and core workout? This 15-minute booty and core circuit will get you fired up without the need for a lot of time or equipment. Perfect for a warm-up, glute activation, or a quick sweat when you're short on time! 🕒💪

Equipment Needed:

Mini-band & yoga mat

WORKOUT DEETS 👇

📝 Format:

• One circuit with 14 exercises

• Timed Intervals (most are 45 seconds on, 15 seconds rest, with some single-sided moves for 60 seconds total—30 seconds per side)

⚡️Exercises:

1. Banded Squats

2. Glute Bridge Marches

3. Bird Dog Crunches

4. Banded Leg Lowers

5. Donkey Kick to Fire Hydrant (R)

6. Donkey Kick to Fire Hydrant (L)

7. Banded Side to Side Crunches

8. High Plank Knee Crunches to Low Plank Kickbacks

9. Rainbow Kickbacks (30s each side)

10. Banded Glute Bridge with 2 Abductions

11. Elbow to Knee Crunches

12. Alternating Reverse Lunge + Kickback

13. Single Leg Deadlift (30s each side)

14. Side Lunge + Crunch (30s each side)

Crush it in just 15 minutes and feel that booty and core burn!🔥 Don’t forget to like, comment, and subscribe for more quick and effective workouts.

Let’s go! 🏋️‍♀️

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