Uploaded March 2017 | Updated September 2026, 7 hours ago

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Epic 900 Calorie Home Workout focusing on cardio, glutes and core.
my INSTA - @christinesalus

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The Workout:

Part 1: Warmup & Cardio (50:10)
1) Jumping Jacks
2) Squat and twist
3) bird-dog
4) band x walks
5) glute bridge
6) curtsy lunge + squat jump (right leg)
7) lateral lunge into 1-legged burpee (right leg)
8) curtsy lunge + squat jump (left leg)
9) lateral lunge into 1-legged burpee (left leg)
10) 6 lateral 1-legged hops, 1 jump tuck
11) KB swings
12) chair lunges

Part 2: Booty
Complete 3 rounds of the following:
-single leg elevated glute bridge (10 reps per leg)
- bulgarian split squats (10 reps per leg)

Complete 2 rounds of the following:
-glute kickbacks (12 reps per leg)
-donkey kicks (As many as possible until failure)

Part 3: Tabata (20:10 for 4 min)
weighted squats // squat jumps

Part 4: Core (complete 1 round)
- frog sliders (10 reps)
- hamstring curl sliders (10 reps)
- pike push-up sliders (10 reps)
- hamstring curl sliders (10 reps)
- frog sliders (10 reps)

Part 5: Tabata (20:10 for 4 min)
plank hops // fast feet

Part 6: Booty
Complete 2 rounds of the following:
-banded squat walk (6) with squat jump (6) combo
- pendulum lunges with glute raise (8 per leg)
- laying side leg raises (25 reps per leg)

Part 7: Core (complete 1 round of the following
- manmakers (5 reps)
- side plank knee tucks (right side - 10 reps)
- baby plank walk sliders (20 reps)
- side plank knee tucks (left side - 10 reps)
- manmakers (5 reps)

Part 8: Tabata (20:10 for 4 min)
jugglers // mountain climbers