Tight Abs and Glute Workout

Just 18 Minutes!

Ready to burn fat right at home in just 18 minutes with a bodyweight workout?


All you need for this one is a speed ladder. You can order it on Amazon right here. Got that? Great lets get to work.

Don’t have a ladder? No problem. You can still get a great workout in by just changing up a few of the exercises. Don’t worry I’ll walk ya through it.

So here is how it works:

:25 Seconds at an all out pace
:10 seconds of rest

That equals 1 round. You will do 2 rounds at each station right in a row.

The Stations

Station #1:
Ladder Hop Scotch
Hand Icky Shuffle

Station #2
Side High Knees
10 High Knees to Jump Squat

Station #3
Burpee to Broad Jump

Station #4
5 Pushups to 10 Yard High Knees
Burpee Push Ups

Station #5
Scissor Kicks
Ladder Icky Shuffle

2 Rounds per station
Rest 1:00 minute in between stations.

Bam! Your at home bodyweight workout is complete!

Try incorporating this bodyweight workout 2-3x/week into your routine and watch the fat melt off your midsection, arms and legs.

Chase It!

Ben Boudro, MS, CSCS

Strength and Conditioning Specialist Ben Boudro is the owner of Xceleration Sports in Auburn Hills, MI, an 8500 sq. ft facility that offers sports-specific training for youth, high school, collegiate and professional athletes. . Prior to owning his own facility, Ben spent 2.5 years as a collegiate strength and conditioning coach at Michigan State University. A five-year member and team captain of the MSU Wrestling Team, Ben holds a Bachelor’s Degree in Kinesiology specializing in Health Promotion, a Master’s Degree in Exercise Science and holds Strength & Conditioning certifications with the NSCA and CSSCa.

Website: xcelspeed.com
Blog: benboudro.wordpress.com