FREE Workout – Abs and Glutes

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Free workout for fat loss abs and glutes #fastedtraining #freeworkout


Here is a fun training session which works your abs and glutes!  Make sure to keep this workout mega intense.  Do it once, or repeat it up to four times.  For ultimate fat-loss, do this workout first thing in the morning (before you eat anything) and don’t eat for at least 2 hours after the training session.  You can drink water or BCAA’s for extra energy and to help you to get through your fast (personally I think water is the optimal).


Make sure you stay hydrated throughout the day.  The goal is to drink 4 full containers of water.







Jump Rope

Interlocking Foam Mats

Water in a 1 L water Bottle (You want to drink for of them in the day).

Set of 5 Resistance Loop Bands

Playlist with your favorite tunes





abs and glutes training session

Set your timer for 40 seconds of work and 15 seconds of rest.  There are 9 exercises total.

If you can’t get the other jump rope steps, stay with bounce step.  Make sure to use the heaviest band you can, and keep track.  You want to continually move up.  Remember, you can use multiple bands to increase resistance!

  1. Jump Rope – Bounce Step
  2. Lateral band walk.
  3. Jump Rope – High Knees
  4. Monster Walk
  5. Bounce step forward and backwards
  6. Leg Raise with band (R)
  7. Leg Raise with band (L)
  8. Jump Rope – Ski Jump
  9. Circle Crunch with band




If you are interested in other free training and nutrition advice, that will reduce fat in less than 30 minutes a day – contact me HERE.



Me July 2016 I started my journey in February 2014 and had high blood pressure and was pre-diabetic.  By July, I had lost 60 lbs.  I got pregnant, and maintained my clean eating and exercise program throughout my pregnancy.  I had a very healthy pregnancy and had a home waterbirth at 42 weeks.  I continued my training and eating regimen while breastfeeding.  Now, I have lost almost 100 lbs, am no longer on high blood pressure medication, have improved my cholesterol ratio significantly and am no longer pre-diabetic.

About Lisa

Hey! Thank you so much for stopping by. I'm Lisa - a homeschool mom of 3 (2 boys and 1 girl). I care about the strength of the family in America, and often blog about babies/kids, natural parenting, homeschool, and marriage. Before you leave, please sign up for my monthly newsletter (on the top right). If you do, you will be well rewarded with notification of all giveaways and sales - which will not be announced on the blog. Google+ Profile


  1. Great workout! I’m exhausted just reading it !:)

  2. BOOKMARKED!!! Many thanks for the link on Mommy Monday Blog Hop!!!

  3. Thank you for sharing!!! I cannot wait to give this a try.
    Yesterday, my husband set up PT in the gym and I’m feeling it this morning!
    Mrs. AOK recently posted…Battling the RiptideMy Profile

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