Core Butt Fatloss Circuit Workout

by Monica

Here's a great core and butt fatloss circuit workout that you can tack on at the end of a HIIT cardio workout.

All the exercises are featured in the Primal Vitality Workout B2 but here they are put together for a completely different result. This is a great example of how the same exercises can be used in totally different ways for different goals.

Core Butt Workout Instructions: This is the version featured in the video. If you want to increase the intensity of this workout big time then try the vicious version below.

Start with 16 tabata intervals working at a 7-9 RPE.



TRX alternating crossover lunge 20 sec. work 10 sec. rest
TRX alternating crossover lunge (other side) 20 sec. work 10 sec. rest
Valslide spiderman climbs 20 sec. work 10 sec. rest
Valslide spiderman climbs 20 sec. work 10 sec. rest
TRX alternating crossover lunge 20 sec. work 10 sec. rest
TRX alternating crossover lunge (other side) 20 sec. work 10 sec. rest
Valslide spiderman climbs 20 sec. work 10 sec. rest
Valslide spiderman climbs 20 sec. work 10 sec. rest

Rest 30-60 seconds then repeat again (that's 16 total intervals)

Continue with 10 reps of 3 core exercises going from one to the next without rest. Be sure to draw the abs in as you pull the weight, pike, saw, or slide the hands out. After one circuit rest 30 seconds then repeat 1 more time.


Alternating sandbell floor pull w/toss
Valslide pike to mini-saw
Valslide alternating slide


Vicious Core Butt Workout Instructions:

Start with 16 tabata intervals working at a 7-9 RPE.

TRX Skaters 20 sec. work 10 sec. rest (watch video below)
TRX Skaters 20 sec. work 10 sec. rest
Valslide single leg spiderman climbs (right leg only) 20 sec. work 10 sec. rest
Valslide single leg spiderman climbs (left leg only) 20 sec. work 10 sec. rest
TRX Skaters 20 sec. work 10 sec. rest (watch video below)
TRX Skaters 20 sec. work 10 sec. rest
Valslide single leg spiderman climbs (right leg only) 20 sec. work 10 sec. rest
Valslide single leg spiderman climbs (left leg only) 20 sec. work 10 sec. rest

Rest 15-30 seconds and repeat.

Continue with 15 reps of 3 core exercises going from one to the next without rest. Be sure to draw the abs in as you pull the weight, pike, saw, or slide the hands out. After one circuit rest 15 seconds then repeat 2 more times.

Alternating sandbell floor pull w/toss (jump the feet when switching if you want more intensity)
Valslide pike to full saw
Valslide single leg slide (right leg up left hand slides)
Valslide single leg slide (left leg up right hand slides)