Jun 21 2012
Hot Thing – Abs & Booty Workout
It is time to make your abs and butt stronger, hotter, tighter. This workout is going to challenge your body, but I want you to take it beyond that.
Today, I want you to do more than just this workout. I want you to identify a weakness you have. Identify something that you have been avoiding to acknowledge and to deal with. I know, I’m asking a lot. I’m asking you to truly challenge yourself.
Maybe you have been struggling with finding time to rest and recover. Maybe you have been struggling with finding a way to balance out your workouts with family and work. Maybe you have been struggling with your nutrition. Maybe you have been struggling with preparing your own food instead of eating out.
I want you to be honest with yourself, identify a weakness you have, then make it a priority to turn that weakness into a strength. I want you to become stronger within, as well as developing a strong body.
Challenge yourself. Being honest with yourself will make you stronger. Being strong, inside and outside, is a hot thing.
xoxo ~ Cori
VIDEO: Hot Thing – Abs & Booty Workout
VIDEO: Hot Thing – Abs & Booty Workout
SONG: Usher featuring A$AP Rocky – Hot Thing
SONG: Usher featuring A$AP Rocky – Hot Thing
Workout Breakdown
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Time: Personal best! As long as it takes. |
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Workout Type: Rep challenge. |
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Workout Exercises: 3. |
Get your gear:
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No gear needed. Just your own body and a decision to get it done. |
Buy the same nutrition products as me:
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PROTEIN Get your protein here |
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SUPER GREENS Get your super greens here |
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Peanut Butter Get your PB2 here |
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EGG WHITES Get your egg whites here |
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Tea Get your tea here |
Hot Thing – Abs & Booty Workout
If you have trouble doing the full range of motion, you can always do a modified version of the exercise that your body is able to do. NO EXCUSES.
To get the most out of this workout, get through all 4 sets of each exercise before you move on to the next, but don’t rest longer than 30 seconds between each set! If you’re new to exercise and doing 4 sets seems like it’s too much, you can always start with just one set and move forward from there. Everyone started at the beginning. It’s perfectly fine if you are just starting out and you are only able to do one set with each exercise modified. Just get it done. You will improve in time.
If you’re advanced, push yourself. Squeeze each and every muscle. Feel the blood pumping into it. Breathe out hard and heavy. Go after it.
Remember to post your scores! POST YOUR TIME AND HOW MANY REPS YOU GOT THROUGH IN EACH SET! Keep track of your workouts so you know when you’re making progress!
Just remember that no matter how hard you workout, it is your nutrition that will ultimately get you to your goal.
Warm Up:
Always warm up with a dynamic warm up before working out.
Reverse Crunch
25 – 25 – 25 – 25
Lay on the ground. Bend your knees just softly and lift you legs up toward the ceiling. Try to keep your knees softly bent and in front of your hips even when you’re lifting. Don’t bring your knees all the way up in front of your chest or head.
Kneeling Lunge to Single Leg Balance:
25 – 25 – 25 – 25 right leg
25 – 25 – 25 – 25 left leg
From a kneeling position on one knee, stand up and bring your back leg up to a single leg balance. Try to bring your toe up as well (dorsiflexion). That means don’t point your toe while you are balancing on one leg.
If you have trouble with this one, alter the range of motion. You can tap your toe down if you lose your balance. You can come down to a lunge instead of all the way down to a kneeling position. There are always options. Find what works best for your body right now, then keep getting stronger and you will be able to do more.
Side Plank Ups
25 – 25 – 25 – 25 right
25 – 25 – 25 – 25 left
Side plank from your hand. If that bothers your wrist you can side plank from your elbow and forearm. Keep your shoulders, hips, knees and ankles aligned in one straight line, like a plank of solid wood without any twists, turns or bends. Drop your hips towards the ground, then lift them to the sky. Keep pushing your shoulder away from your ear the whole time and press your hand or elbow firmly into the ground. Want to make it easier? Go from your knees, but make sure your shoulder, hip and knee are all aligned. You shouldn’t be hinged in your hips! Want to make it harder? Lift your top leg and hold it up the entire time.Don’t rest longer than 30 seconds between each set! Keep your fire burning!
There it is. Your abs and booty should be burning! If you’re new to exercise, try to get this done in under 45 minutes. If you’re advanced, push for under 30. I did an extra set of each exercise and finished in 28 minutes. That’s a total of 5 sets! Keep in mind I’m still injured from the car crash a couple of weeks ago so I fully expect you to beat my time! Keep in mind that even if you totally kill your workouts, it is ultimately your nutrition that will make or break your goal, no matter how hard you workout.
Keep in mind I also do a minimum of 45 minutes of stairs with intervals as cardio each and every day. I love my cardio and I like to stay conditioned. I personally prefer to do a little more cardio than the average figure competitor, then also eat a little more. It takes more time and effort, but I feel the pay off is well worth it. The pay off is that I feel awesome.
Post your time! Try to come up with a way to make the exercises even more challenging! Try to have better form than me!
Follow Through
I like to post something about cardio and nutrition at the end of every post because it is important.
Cardio and nutrition are going to be two of the most important parts of achieving your results, no matter what what your goal is. You can not work off your nutritional decisions with exercise. What? You can’t eat a donut, then just do 2 hours of cardio and *poof* it will be like it never happened? That’s what I’m saying. Come on. No. You can’t.
Your body doesn’t work like a simple addition or subtraction problem. It is not calories in vs. calories out. What you eat has a chemical effect on your body. Even if you do cardio to ‘burn it off’ the chemical effect is still present. Different sugars have an affect. Different proteins have an effect. Different fats have an effect. When you take a vitamin, you understand that it has an effect in your body that cardio will not ‘work off,’ right? Food works the same way. Different foods have positive and negative chemical effects within our body. You can’t just work them off.
You have to unlock and unleash the body fat by working with your body in every aspect. Your body works in harmony like a symphony. When one instrument is off, the entire song doesn’t sound right. A good steady drumbeat can’t make up for a guitar that’s out of tune. 2 hours of cardio cannot make up for a donut. Or pizza. Or macaroni and cheese. Or wine and a baguette. Got it?
Cardio
I do a minimum of 45 minutes of stairs with intervals as cardio each and every day. When I’m trying to lose fat I usually do two separate 45 minute cardio sessions a day. Even while I have been recuperating from the car crash, I have still been able to do at least one session of my daily cardio. I love my cardio and I like to stay conditioned. I personally prefer to do a little more cardio than the average figure competitor, then also eat a little more. It takes more time and effort, but I feel the pay off is well worth it. The pay off is that I feel awesome. I feel energized by cardio. I love it.
Post Workout Nutrition
When I was trying to gain muscle I finished every workout with a protein shake, animal protein, and some complex and simple carbs. These are healthy choices for gaining or for performance. These are not the right choices for me for trying to lose fat, define and sculpt muscle. Trying to define and sculpt muscle is different from gaining muscle. This means I need to eat something different.
When I am trying to lose fat and sculpt muscle, I am much more strict with my diet. Only true food sources. No protein powder.
I finish up every workout with lean protein from true food sources (a little red meat, white chicken, white fish and egg whites are best) and some dark green veggies or Super Greens mixed with water only. Again, no protein powder. If you are a vegetarian you would most likely need to supplement with protein powder. If you are not, let me say again that true food sources work best for losing body fat.
Even when I am trying to lose fat, I still FEED my body.
Want more information about nutrition? Check out BPM.tv Nutrition 101.
You can also look at my current personal fat loss diet in order to get ideas on how to develop your own nutrition plan.
Cori Ann’s Prepping Fat Loss Diet:
You can click on the link to my fat loss diet to get details about what works for me, but here is the basic breakdown.
This is my meal plan while I am trying to lose fat and define muscle. My carbohydrates come from complex sources only and are kept to about 100 grams per day.
My sugar is kept at about 18 grams per day. That’s it. That is less than what is in one banana. That means fruit is not in my fat loss nutrition plan. My sugars come from minimal amounts that naturally occur in veggies and in the complex carbs I eat each day. No matter what your goal, I highly recommend you watch your sugar intake, even ‘healthy’ sugar like fruit, and moderate it to a minimum based on your own personal goals.
My protein is kept at about 250 grams per day and comes from high quality, organic, free range (or wild) lean animal sources. My fats are kept at about 40 grams per day and come from my protein and complex carbohydrate choices (not additional plant sources like olive oil, coconut, nuts, or avocado).
That equals about 1800 calories per day. I don’t drop it much lower than that.
I eat natural, organic, whole foods that I cook myself, or if possible I eat them raw. I drink 1 to 2 gallons of water and a couple cups of either coffee or tea. There is no mysterious, magical diet. If you want to lose bodyfat you need to eat a fair amount of lean protein and A LOT of green veggies at every meal. Period.
Did you like this post? Tell me in the comments!
Please share your thoughts and questions in the comments. Don’t be shy! Your comments may help to inspire another. Your questions may help someone else who has the exact same question, but is too shy to ask. I love hearing from you!
Try to come up with a way to make the exercises even more challenging! Try to have better form than me! Let’s inspire each other.
Jun 22, 2012 @ 18:22:19
Hi Coriann!
First of all , I am a big fan of yours and two, I love you videos and have learned a lot from you by watching your videos. I workout almost everyday. I run between 2-3 miles every other day and I do the leg workout that you demonstrate in your videos, too. I have a question for you. How did you get your legs to look the way they do now? Do you and have you ever used gym equipment or is all of it just from the workouts you do on your videos? Thanks you!
Jun 25, 2012 @ 10:12:06
Great question. Sorry for my delayed response. I’m still recuperating from the car accident I was in a couple weeks ago and typing on the computer is one of the things that seems to be aggravating my neck the most so I haven’t been as prompt as I would like to be with my posts and responses lately.
Legs and glutes tend to be the areas that are the toughest for me to condition. That’s typically the same for most women. Even when I ran marathons and did triathlons, I still had some areas on the back of my legs that just seemed resistant to becoming conditioned.
The solution that has worked the best for me personally is less associated with exercise and more associated with nutrition.
Don’t get me wrong, I DO exercise my legs quite a bit and recommend exercise for conditioning the legs, but the true success is going to truly come from focusing on nutrition. This is especially true for thighs, glutes and abs.
My own exercise routine for legs (when I’m trying to condition, tone and lose body fat) consists of A LOT of reps. I’m talking 40 reps and 4 sets typically. That means I have to do almost all bodyweight, just like the workout routines here on bpm.tv. I DO mix it up with a few heavy lifting exercises because I’m what is considered a “hard gainer” when it comes to gaining muscle. I am also what is considered a “hard loser” when it comes to fat loss.
What THAT means is that I have to cut my sugar super low in order to see results with my legs. Calories don’t matter as much as sugar with my legs. I stay at about 1,800 calories, but my sugar is lower than 20 grams TOTAL per day. That means all of my sugars come from spinach, broccoli, asparagus, potatoes, sweet potatoes and brown rice. NO fruit. NO alcohol. NO added sugar what so ever. And NO artificial sweeteners.
AND I do a minimum of 45 minutes of stairs with intervals every day. Although, typically I do 2 separate cardio sessions of 45 minutes each day. Both at an incline, meaning stairs or hiking uphill.
Conditioning your legs and glutes is totally possible as you age. My legs and glutes now are in way better condition now than they were when I was in my 20′s.
The thing is it requires commitment and consistency at any age. Exercise isn’t enough. It also requires proper nutrition, hydration and rest.
Exercising hard, but not eating properly, or hydrating enough, or not resting enough will just simply not get you results. That’s why it’s a lifestyle. It involves every aspect of your life. That’s also why it is an area so many people struggle with.
It’s hard, yes. I’m not going to say its easy. It’s not. But the fact that it is hard allows you to feel a serious sense of accomplishment when you hit your goal.
Hope this helps!
Jun 25, 2012 @ 16:51:03
I am doing this workout tomorrow. Is it 4 sets of plank ups per side? Is your second cardio session less intense? Do you take your dogs for a walk for the second session? I hope you get well soon!
Jun 25, 2012 @ 17:14:24
Hi Leah! Thanks for catching that. Yes, it is 4 sets of 25 reps on each side for the side plank ups. I made the correction to make it more clear. Thanks again! I’m healing up. I thought I was fine at first, but as we all know, with car wrecks it seems like the pain comes on a few weeks later. I’m really taking it easy now to make sure I heal up properly.
Jun 26, 2012 @ 08:12:57
I’m glad you’re taking it easy. Once you’re fully healed, I can only imagine how brutal the next few workouts will be
I just completed this workout and it was amazing! The side plank ups really worked my obliques.
Jun 27, 2012 @ 06:55:35
Awesome Leah! I will tell you, I can’t wait to get back to my brutal workouts. It’s one of those little life lessons to teach me patience and I am learning to appreciate it, but I miss killing my workouts! Slowing it down while I heal is a very good thing… But once in back on track the workouts are going to be insane! Can’t wait!
Jul 06, 2012 @ 06:51:52
Hey Cori Ann!
I’m a U.S. Marine currently stationed in Iwakuni, Japan. Exercise and nutrition are really important to me as well, because obesity and disease plague my family as well. Aside from my physical training in the Marine Corps, I’m always looking for ways to better my body because I was not in the best shape growing up, which I blame on growing up in foster care and not being taught proper fitness and nutrition properly. I do, however, love my vegetables, proteins, and fruits. I get most my proteins from whey protein powder, or sea food (I have a stigma for only eating meats from the water… my body and tastebuds rejected meat since high school).
Now I am normally a healthy eater, lots of vegetables, and I have never told anyone this before, but I do from time to time suffer bingeing and bulimia. It is like a plague, and I know I harm my body. While looking for a new work out plan to do in my spare time (my routine gets a bit old minus the cardio which I enjoy as well!) I stumbled across your videos. I am getting a notebook and jotting down notes to bring with me to the gym and can’t wait. I currently weigh 138 lbs, up 12 lbs from my lower weight. One of my goals while being stationed so far away from my husband and family is to get a greater and healthier body.
I want you to know that you have truly inspired and motivated me!! I think it’s great that you are offering this to people for free. Thank you Cori!
Jul 08, 2012 @ 18:04:32
Hi Mary. I am so glad the workouts are helping to motivate you! I love your plan of improving your health and fitness while you’re stationed away, then surprising your husband and family. Take comfort in knowing that at one time or another, almost everyone has suffered from some form of harming their body. Being able to admit it to yourself, then being open about it with others is a really important first step. It’s great that you have the strength to be honest with yourself and with others here on this blog.
Many people suffer from some form of harming their body or binging. Alcohol, sweets, fast foods, diet pills, smoking. These are all legal, and unfortunately socially acceptable, ways people binge or harm themselves. Because these examples are socially acceptable in mainstream America, people don’t often think of them as harmful until they experience effects later, such as obesity, diabetes, cardio vascular disease and cancer. Bulimia is another form of binging and harming yourself, but of course it’s more hush-hush and much less socially acceptable, so there is more of a stigma associated with it…. but even so it really is very similar to what so many other American’s do. What I’m saying is, please don’t feel like you’re alone.
We each have coping mechanisms that seem like they make sense, but that are really and truly harmful to us.
You seem like a very smart and self aware person, so I’m sure that you are aware that binging, purging and bulimia doesn’t actually work when it comes to losing body fat. The studies show it actually does the exact opposite. It causes the body to retain more body fat, because the body somehow understands that it isn’t going to be getting the full nutrients from the foods you’re eating and it locks in the fat stores even tighter. Even though the studies show that, and you may logically know that, I’m sure it is still very hard to come to terms with allowing your body to absorb the food you eat when you feel it wasn’t a great choice.
In my experience, bulimia is more about inner self acceptance and less about wanting to lose weight. Being raised in foster care, being away from your family, being in a foreign country…. those are all totally understandable reasons to not feel strong and accepted at this point in your life… right? I personally think so. I completely understand how you may feel that way. I hope you are reaching out and getting some help to learn some healthier coping skills, but in the meantime please know that there is absolutely no judgment and only understanding coming your way from me.
Feel free to keep posting here. My blog is new and we are currently a small community, but each person in the BPM community is very accepting, open minding and supportive. My hope is to keep growing this community so we all can feel as though we have a fitness family to come home to. Focusing on health and fitness can be lonely sometimes. Until true health and fitness reaches the masses, we are a fringe group. Take comfort in knowing you are not alone in your journey for health and fitness. You are not alone in your struggles along the way. Big hugs.