Perky Butt and Flat Abs Workout 26 Minute Total Body Exercises at Home Level 3


This is a no jumps workout. There are new exercises. It’s better to do 3 rounds, if you have time and power. I definitely could do 3rd round but I had to shoot level 2 workout, and the time was ticking.

Crunches from pigeon (yoga asanas) with leg on the chair is great exercise and we will do it again in other workouts. It can’t be seen well in the video, but turn the bent lower leg so it become parallel to the floor and unfold as much as you can to the front.

This workout has an easier version.

If you want do 3 rounds.
1 round is 12 intervals 50/15, 13 minutes

1. Burpee + hammer curl + press up
2. Chair march
3. Bent over row
4. Squat + Arnold press
5. Elbow plank + hip twist + knee to chest
6. Hip thrust LEFT leg
7. Chair step up LEFT leg
8. Elevated renegade row
9. Hip thrust RIGHT leg
10. Chair step up RIGHT leg
11. Leg raise + ankle touch + 5 sec boat hold
12. Elevate pigeon crunch – ALT doubles

Which exercise was most difficult for you?
I was really challenged by pigeon crunches.


  1. Yajaira** 19 January, 2015 at 17:51 Reply

    Great routine! I love it!! I was challenged by the elevated renegade row because I have a left wrist injury but I managed to modify and do it and the pigeon crunches were a killer!! Thanks!! 🙂

  2. Katerina Naumova 19 January, 2015 at 20:00 Reply

    Elevate pigeon crunch – ALT doubles and Elevated renegade row are brutal! I did three rounds and I was very sweaty even though there was no jumping. I really felt the burn in my but and abs, so thank you for that 😉
    I just watched tomorrow’s routine and I’m really looking forward to it 🙂

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