Welcome to today’s workout today. We are going to be working our moneymakers the booty and the abs, let’s get started our Warm-up today is gonna be boxer shuffle tuck your abs in and just shuffle from side to side Let your booty lead the way you know what I’m talking about. I Am so glad you came today ready to work If you need a longer warmup, you know what to do, pause the video get that in. I have examples in the description box We’re gonna get your booty to that floor or starting off with hip raises. You’re going to be in a plank position and Tuck your abs in to raise your booty to the ceiling You got it. You can do it. Let’s go Very good, you want to just hold briefly in that plank position and then raise your Midsection toward the ceiling Keep your hands as straight as you can a slight bend in your elbow is acceptable Good Really suck your abs in You’re almost there You’re doing good Control your body Don’t let it shake Control it. You’re doing amazing. Good. Good good. Just keep going almost there almost there You can do it you did that. You did it bird dog You’re going to just relax one knee on the floor And then you’re going to extend your opposite arm and your opposite leg making sure abs stay engaged It’s okay. If you’re not perfect at this nobody is perfect You’re awesome just for showing up. Let’s go Very good when you extend that one arm and the opposite leg you want to hold in that position very briefly This movement is not about speed at all. It’s all about control Think about your booty and your abs as you do this engage those muscles Perfect get your leg as straight as you can manage Do your best That was so good go ahead and flip over to your back We’re going to do our favorite movement glute bridges if you have a dumbbell and you want to intensify this you can hold it on your hip like I’m doing on the right Otherwise just follow along with me and do the bodyweight variation on the left when you’re doing your glute bridges Keep your ankles underneath your knees There you go squeeze your booty to go to the top Hold it briefly and release to go back to the mat one of the best booty Exercises on the planet if not the best so essential Squeeze to go up release to calm down. You’re a pearl. I think you may have done this movement before Next up we have a 3d crunch you’re going to make sure your lower back is on the mat You can ensure this by putting your hands just under your butt and then you’re going to extend your leg to one side Bring it in extend to the middle bring it in and then extend to the other side. You got it Let’s go just follow along with me. You can do this This is an exercise that really works your lower ab muscles that trouble area for a lot of us This helps you to tone and strengthen the muscles in that area So you should be feeling this in your lower abs If you have been doing a lot of lower body exercises, you may also feel this in your thighs. It’s all good Just do your best keep that lower back on the floor Next up we have a hip March you are going to be in that glute bridge position Your hips are raised and you’re just marching. I know this takes Talent You really want to make sure that your body is as rigid as you can keep it You are engaging your booty. Your butt muscles should be so hard If someone were to poke it they will be like damn girl I don’t know why anyone would do that when you’re trying to work out, but you know hypothetically speaking You’re doing so well keep going. Oh Yeah, go ahead and take a quick break give yourself a huge hug pat yourself on the back you are amazing Just to kiss your new hair my name is Cola just like coca-cola and I am Married, and I have a son and we live in Indiana and we have a dog a Jack Russell Terrier I’m a personal trainer and and Also certified in nutrition. Whoo. I don’t know why I’m telling you all this I guess what I’m trying to say is if you’re loving my workouts that makes me really happy because I want you to be happy I’m here to see you win And I want to personally invite you over to my website. Cocoa fitness calm Where I have planned your whole year of workouts for you So you never have to think ever again about what to do. I have workouts for the intermediate beginner and advanced level So you pick your level and do your workout every day? No thinking required coupon code provided below and There’s a lot of stuff. I can’t fit into this break period so just come over do the try It’s free to try and let’s let’s just I think that’s what I want to say. I think yeah Welcome back we are going into alternating lunges tuck your abs in lunge forward make sure that back knee doesn’t touch the floor and when you go back into the standing position you want to push back with the Same leg. That’s step forward. You got it. Yes. Yes. Let’s go You already look different from when you started working out with me today, I’m just saying Tuck your abs in make sure you engage your abs good Don’t worry about going quickly worry about having good form Well, don’t worry. Just think about having good form good When you step that foot forward try to step far enough that your knee doesn’t go too far past your toes Are you feeling the rhythm? Yes, you’re doing something amazing for yourself today and that is awesome We’re gonna target the ABS now with a cross body crunch You’re going to try to raise that knee as high as you can try to touch your elbow to your knee as you do this Focus on your abs your abs should be doing the work of lifting your leg. Let’s go Don’t worry about being coordinated. It’s all good. Just keep hammering away with that one leg If you’re feeling it in your legs – that’s not a bad thing. Just do your best to engage your ab muscles. You’re doing good Keep going, we’re gonna do the other leg in just a moment Almost there. You look good Alright switch sides. You’re gonna do the same movement on the other side Really focus on squeezing your ab muscles as you raise your leg and bring your elbow in ever so slightly Just to touch your knee You’re almost done. Almost done with the workout. Let’s go. Don’t think about it. Just keep moving Listen it’s not about being perfect. You showed up. Some people didn’t show up Shh don’t tell them I said that Keep going Look at that I see you have your game face on that is awesome. You’re almost at the end standing abductors You’re going to suck your abs in and do your best to raise your leg if you have weights and you want to intensify this You can simply hold your weights. Otherwise, just leave your hand at your side Let’s go You don’t have to use weights I’m just demonstrating it with weights having that weight on the side of your leg Makes this more intense. If you don’t have weights just use just your hand on your side it burns and it’s awesome This is working your side booty the hips, you know, the curvy sides you keep going That was amazing, let’s do the other side as well It’s the same movement remember suck your abs in it will really really help you to balance you want to have a very slight bend in your knee it will also help you with your balance and Just do what you can do There you go, you look awesome Wow you’re doing so good keep going keep going. Oh Yeah, oh yeah, you’re almost there Go ahead and hug your knee to your chest just to stretch out your hips a little bit My goodness you worked out today you did that How awesome does that feel go ahead and switch legs to the other side as well? That’s amazing. Oh, I’m so proud a Slight bend in your knee give yourself a huge hug. I just want to remind you that you are Beautiful you are precious you are amazing, and I love you so much. Thank you so much for working out with me today Subscribe to my youtube channel you haven’t done so already and I will see you find base and my next workout videos You

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Methew Wade

57 thoughts on “10 MIN BOOTY & AB WORKOUT | Home Workout – No Equipment – Koboko Fitness”

  1. Hi.beautiful.sister🌹✔✔✔
    ❤…it❗❗sisterhood..🌹
    Work.it..❗❗👋👊
    HAppy..day❗🌞🌹👠🌹👠🌹💛

  2. This is perfect! I enjoy your words of encouragement during the work out so much! I’ve been using the lower abs work out and I’m going to use this one as well!
    THANK YOU💕

  3. Myself and my 6 n 8 year olds worked put with you. But they gave up and left mommy to "lift" weights with dad. Lol.
    P.S. any tips on breathing properly especially while counting. Always lose track of both at times.

  4. Thank you for making and sharing this video💖 and I JUST DID THIS WORKOUT🤩 feeling fresh in this early morning😜❤

  5. I love working out with you! You’re a good friend to person time with lol. Your workouts are so effective and I feel so good after finishing them, so much that I want to do more even though I’m tired af! (But of course I know that working out too much it’s not good for me so I rarely do it)

  6. Omg I swear your workout videos are the most motivating workout videos on YouTube. Like seriously I get bored when I am doing workouts but when I watch your videos it's impossible.

  7. wow! your are so cute.
    you are my inspirational girl.
    keep going baby girl, you help us more and i like the way you are motivating us.

  8. I did this! I used to exercise every day and then my heart started protesting… now my legs are super weak and I am sick of it! Lol so now as long as there is no chest pain I am doing these exercises. Thanks sis.

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