The lean abs firm butt workout targets the abs and butt with full body exercises that burn tons of fat and calories

The key to toning your abs and your butt is to workout harder in a shorter period of time so your body burns more calories, more fat, and builds more fit and sculpted lean muscles faster.

Perform set one of each exercise including the stretches one after the other without rest between exercises. After your first circuit drink some water and take about 60 seconds to recover then repeat.

If you want to burn more fat you can do the circuit 3 times. If you don't feel fit enough you can work up to it by doing 2 circuit for the first two weeks then adding the 3rd circuit after that for 2 more weeks.

Exercise
Bench Dip 1) Sit upright on bench and place hands hip width apart with fingers pointing forward. Place feet flat on opposite bench with legs straight. 2) Start position: Slide glutes off bench with elbows slightly bent. 3) Lower body by bending at elbows until elbows are at 90 degree angle. 4) Return to start position. Lean Abs Firm Butt Workout Tip:	Sets Reps Weight/ Resistance Tempo Time 1 15 2 15 3 10
Parial Co-Contraction Lunges 1. Start in a lunge position. 2. Lower your back leg until your knee touches the floor. 3. Place one hand on the the tear drop muscle just on the inside of your knee. Place other hand on the glute of same leg. 4. Now raise your back knee one inch off the floor and you will feel the two muscles contract. 5. This is the starting position. Slowly raise yourself up by extending both legs all the time feeling for the tension in the 2 muscles. the second you lose tension(it likely will not be long) pause and then slowy return to starting position. 6. Repeat for the recommended repetitions. Lean Abs Firm Butt Workout Tip: Make this a more ab and butt oriented move by keeping the abs contracted as you lower then squeezing the glutes hard as you raise back up.	Sets Reps Weight/ Resistance Tempo Time 1 15 2 15 3 10
Standing Alternating Bent Over Row 1. Start by holding a dumbell in each hand at waist level. 2. Bend forward keeping your back flat until you reach a 45 degree angle. 3. Pull one dumbell up towards your waist and then repeat with the other dumbell. 4. Continue according to the prescribed number of repetitions. Lean Abs Firm Butt Workout Tip: Contract the abs throughout to protect the lower back and sit into the heels to work your butt more as you row.	Sets Reps Weight/ Resistance Tempo Time 1 15 2 15 3 10
Jump Rope (basic 2 feet) Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope under your feet. Continue jumping up and down as you bring the jump rope under your feet. Continue for the prescribed number of jumps or time. Lean Abs Firm Butt Workout Tip: no rope? then try jumping jacks or marching/jogging in place.	Sets Reps Weight/ Resistance Tempo Time 1 30 2 30 3 20
Isometric Wall Squat with DB Curl 1. Start by sliding down a wall until your thighs are parallel to the ground. 2. Hold this position throughout the set. 3. Curl the dumbells up to shoulder level. 4. Return to the starting position and repeat. Lean Abs Firm Butt Workout Tip: Contract the abs and pull the spine towards the wall to really work your abs during this exercise. Keep most of the weight in your heels to really work your butt and thighs.	Sets Reps Weight/ Resistance Tempo Time 1 15 2 15 3 10
Modified Explosive Pushup 1. Start by getting into a push-up position with your knees on the ground. 2. Lower yourself to the ground and then explosively push up so that your hands leave the ground. 3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat. 4. Repeat for the recommended repetitions. Lean Abs Firm Butt Workout Tip:	Sets Reps Weight/ Resistance Tempo Time 1 10 2 10 3 8
Bodyweight Lateral Squat 1. Stand with your feet shoulder width apart. 2. Start by stepping to the right with your right foot and proceed into a squat. 3. Return to the standing position with your feet shoulder width apart. 4. Now step to your left with your left foot and proceed into a squat. 5. Return to the starting position and repeat. Lean Abs Firm Butt Workout Tip:	Sets Reps Weight/ Resistance Tempo Time 1 15 2 15 3 10
Single Leg Lateral Hops 1. Start by standing on one leg with your hands on your waist or at your sides. 2. Proceed to hop to the side while maintaining your balance and hop back to the starting position. 3. You can place a rope on the ground or any object on the ground. The object can be small in size and height or large to increase difficulty. 4. Continously repeat for the recommended repetitions. Lean Abs Firm Butt Workout Tip:	Sets Reps Weight/ Resistance Tempo Time 1 15 2 15 3 10
DB shoulder press (palms in) 1. Starting position: Dumbells are at shoulder level with your palms facing your head. 2. Press the dumbells over your head keeping your palms facing each other. 3. Return to the starting position and repeat. Remember to not arch your lower back as your press the dumbells over your head. Lean Abs Firm Butt Workout Tip:	Sets Reps Weight/ Resistance Tempo Time 1 10 2 10 3 8
Calf Raises with dumbells 1) Start position: Stand with feet hip width apart or stand on the edge of a step on the balls of feet with heels hanging over edge. Toes should be pointing forward. Lean into the ball for support. 2) Contract calves by pushing off balls of feet to raise heels up in air (standing on toes) 3) Lower heels and repeat. 4) Remember to keep knees slightly bent throughout movement to prevent any knee strain. Lean Abs Firm Butt Workout Tip:	Sets Reps Weight/ Resistance Tempo Time 1 15 2 15 3 10
1 Leg Balance Squat 1. Start by standing on one leg with the other leg elevated. 2. Bend forward keeping your planted leg semi straight and reach for the ground. 3. Keep your back relatively flat during the exercise. 4. Repeat for the prescribed repetitions and then repeat with the other leg. Lean Abs Firm Butt Workout Tip: Squeeze your glute on the back leg and keep the abs tight and contracted as you lean forward to improve balance and target these muscles more.	Sets Reps Weight/ Resistance Tempo Time 1 10 2 10 3 8
Plank Knee-ins 1. Start by getting on your hands and knees in a push-up position. 2. Keeping your abs tight and your trunk parallel bring one knee in towards your chest. 3. Return the foot back to the starting position and repeat with the other leg. Lean Abs Firm Butt Workout Tip: Use your low abs to pull the legs in then use your butt to extend the leg back out.	Sets Reps Weight/ Resistance Tempo Time 1 30 2 30 3 20
Standing lateral stretch 1. Start by hanging onto a bar with one hand and raising the other hand above your head. 2. Keeping your feet on the ground bend laterally to the side. Do not lean forward or back to accomplish movement. 3. Keeping your body parallel you should feel a stretch on your side. 4. Hold for the prescribed time and repeat with the other side. Lean Abs Firm Butt Workout Tip:	Sets Reps Weight/ Resistance Tempo Time 1 20 seconds each side 2 20 seconds each side20 seconds each side 3 20 seconds each side
Standing Straddle Low Back/Hamstrings 1. Start by standing with your feet spread as far apart as possible. 2. Lean forward and try placing your hands on the ground below or until a comfortable stretch in your low back and hamstrings. 3. Hold for the prescribed time and then repeat. Lean Abs Firm Butt Workout Tip:	Sets Reps Weight/ Resistance Tempo Time 1 20 seconds 2 20 seconds 3 20 seconds
Standing quad stretch 1. Standing with a shoulder width stance and hang onto an object for support. 2. Bring one foot up and grab with your hand. 3. Pull your foot up until you feel a stretch on the front of your thigh. 4. Hold for the prescribed time and repeat with the other leg. Lean Abs Firm Butt Workout Tip:	Sets Reps Weight/ Resistance Tempo Time 1 20 seconds each side 2 20 seconds each side 3 20 seconds each side
Chest (doorway) Place an outstretched arm against a wall or doorway and lean forward with that shoulder. You should feel a stretch in your chest when you lean forward. Hold for the recommended number of seconds. Repeat with the other arm. Lean Abs Firm Butt Workout Tip:	Sets Reps Weight/ Resistance Tempo Time 1 20 seconds each side 2 20 seconds each side 3 20 seconds each side

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