Booty & Abs Bootcamp | No Repeat • No Equipment • 50-Min Workout

Ready to fire up your glutes and core? This no-repeat, bodyweight Booty & Abs workout is designed to tone, strengthen, and challenge you without any equipment. No repeats. No boredom. Just smart, effective training that delivers results. 👉 This workout is all about control, muscle connection, and quality movement, not just going through the motions. ⏱ WORKOUT DETAILS: • 50 sec work / 10 sec rest • No repeat format • Bodyweight only 🏋️ EQUIPMENT: • Mat recommended W O R K O U T - D E T A I L S: 0:00 Intro & Workout Overview 1:15 WARMUP 2:13 Hip Circles & Mobility 2:43 Squats (Form + Activation) 3:14 Squat + Hip Opener 3:44 Deep Squat Stretch Flow 4:17 Hamstring Toe Reach 4:42 Knee Hug Stretch 5:12 Crescent Lunge Stretch 5:34 BOOTY WORK 6:54 Squat + Knee Twist 7:57 Jump Squats / Low Impact Option 8:52 Squat Pulses 9:54 Sumo Squats 10:50 Sumo Squat + Heel Raise FLOOR WORK 11:57 Straight Leg Glute Lift (Right) 13:03 Glute Hold (Right) 14:04 Straight Leg Glute Lift (Left) 15:09 Glute Hold (Left) 16:06 Donkey Kicks (Right) 17:05 Hamstring Curl Extension (Right) 18:04 Donkey Kicks (Left) 19:08 Hamstring Curl Extension (Left) 20:00 Booty Bridges 20:57 Single Leg Bridge (Right) 21:59 Single Leg Bridge (Left) STANDING LEGS 23:04 Squat Out / Mobility Reset 23:54 Walking Squats 24:50 Squat Walk Back (Low Impact Burpee) 25:55 Curtsy Pulses (Left) 26:55 Curtsy Pulses (Right) 27:52 Alternating Curtsy Lunges 28:58 Side Squat (Left) 29:55 Side Squat (Right) 30:58 Squat + Outer Thigh Lift 31:55 CORE 32:05 Knee Hug Crunch 32:50 Russian Twists 33:56 Bicycle Crunch 34:53 Reverse Curl Toe Tap 35:52 High Flutter Kicks 36:51 Plank Hold 37:50 Side-to-Side Hip Drops 38:51 Leg Drops 39:56 Heel Tap Obliques 40:55 Slow Mountain Climbers 41:55 Low Plank Mountain Climbers 42:54 Oblique Twist (Right) 43:54 Oblique Twist (Left) 44:59 Dead Bug 45:50 Boat Hold 46:50 COOLDOWN 47:04 Cobra Stretch 47:41 Child’s Pose 48:12 Cat-Cow Stretch 48:43 Hip Stretch (Right) 49:10 Hip Stretch (Left) 49:42 Straddle Stretch 50:08 Side Stretch (Right) 50:20 Side Stretch (Left) 50:41 Spine Lengthening Stretch 51:06 Shoulder Release 51:30 Wrap Up & Client Feedback If you enjoyed this workout, let me know in the comments, I’d love to hear from you. 🔥START HERE [FREE GUIDES] Fitness & Nutrition for Women 40+ https://janissaffell.myflodesk.com/we... Fitness & Nutrition for Men 40+ https://janissaffell.myflodesk.com/me... 💪 READY FOR MORE? Get full programs, LIVE home classes, and structured plans here: Website: https://www.janissaffell.com 🔗CONNECT & TRAIN WITH ME LIVE Workouts: https://www.janissaffell.com/schedule OnDemand Workouts: https://www.janissaffell.com/on-demand Instagram: https://www.instagram.com/janissaffell Facebook: https://www.facebook.com/janissaffellfitness Subscribe to my YouTube: https://www.youtube.com/janissaffell 💖 ABOUT JANIS SAFFELL FITNESS Janis Saffell is a fitness expert with 30+ years of experience helping women and men build strength, confidence, and resilience at every age. Featured on ESPN2’s Crunch Fitness, QVC, HSN, and in top fitness magazines, her workouts & DVD’s are trusted by thousands and designed for real results. Her approach combines strength, stability, mobility, and intelligent progression so you can train safely, protect your body, and feel strong for life. Strong at Every Age isn’t just a workout, it’s a smarter way to train. ⚠️DISCLAIMER Janis Saffell strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical and mental condition to participate. By participating in this workout, you acknowledge that you are doing so voluntarily and at your own risk, and you assume all responsibility for any injury that may occur. Not all exercises are suitable for everyone. Listen to your body and modify movements as needed. Stop immediately if you feel pain, dizziness, or discomfort, and consult your healthcare provider. If any movement feels unsafe or uncomfortable, modify it to suit your level or choose not to perform it. Listen to your body, move at your own pace, and always prioritize safety. There is an inherent risk associated with any exercise program. By participating, you agree to release and hold harmless Janis Saffell Fitness and its representatives from any and all claims or causes of action arising out of your participation. Always choose the level that feels right for you, and prioritize proper form, warm-up, and cool-down for a safe and effective workout experience. Let’s Do This! #bootyworkout #absworkout #homeworkout #norepeatworkout #bodyweightworkout #gluteworkout #coreworkout #fitnessover40 #strongateveryage #fullbodyworkout #strengthtraining #janissaffellfitness #strengthtrainingforwomen #janissaffell