Toning, low-to-high impact, intermediate-level, lower body and core-focused calisthenics workout by Keaira LaShae

Length: 23 min 59 sec

***Modified burpee alert!!!***

A workout that is about half ab and half butt exercises. Each move is done for 20 reps with very little rest between. All moves are done on the mat.

Included Features

Warmup No Equipment needed Yoga mat (optional)


Space needed

Width of a yoga mat

Beginner Modifications


Apartment friendly?

checkmark (if low impact)

Advanced Modifications


Shoes needed?



Sweat Level sweat dropx3 Fun Level happy facex2
Burn Level flamex3 Soreness Level ouchx4
Torture Level dying facex3 Ease of Following thumbs upx5

The moves in this strength routine may only be done for 20 reps each, but 20 slowly becomes a higher and higher number the more exercises you do! 20 is also enough to feel a pretty significant burn, and as you can see I was quite sore the next day, so this is an extremely effective workout.

The workout is about half abs and half lower body, but the ab portion feels like it goes on forever, though as you know when it comes to abs I wimp out pretty fast. There’s also a bonus cardio move at the end as a finisher–this is the only high impact move, but you have the option to make it low impact if you need to, so this is a flexible routine.

All in all this is a great, well-rounded workout, with a fantastic cool down at the end, so I highly recommend you do this if you want to work the abs and booty!

Did you try this workout? Add your comments below!