The trainer and Instagram fitness sensation shares her quickie workout to tone your abs and butt.

By Kylie Gilbert
January 31, 2018

One of the biggest fitness misconceptions is that you need to spend a ton of time in the gym to see results. The reality is, you can burn fat and build muscle at home even when you're short on time by combining cardio and strength training in one super-effective, heart-racing workout. This circuit workout from trainer and fitness influencer Anna Victoria does just that in 20 minutes. Perform these two circuits-exclusive from her newly launched Body Love app-to target your butt, thighs, and core and get ready to pose for your own transformation selfie. (Related: Anna Victoria Explains Exactly Why Fitness Should Be All About Balance)

How it works: Complete the first circuit 3 times, resting 30 seconds in between. Then complete the second circuit 3 times, resting 30 seconds in between.

You will need: One heavy (15 to 25 pounds) and one light (5 to 10 pounds) set of dumbbells.

First Circuit: Glutes + Inner Thigh

Sumo Squat

A. Holding a heavy set of dumbbells at shoulder height, stand with feet wider than shoulder-width apart and toes slightly turned out.

B. Push hips back and squat down, keeping chest up and knees out.

Perform 12 reps.

Sumo Stiff-Leg Deadlift

A. Stand with feet wider than hip-width apart, toes slightly turned out, holding a heavy dumbbell in each hand.

B. Bend knees slightly, shift hips back, and hinge torso forward until upper body is parallel to floor, weights lowered toward floor. Return to starting position.

Perform 12 reps.

Sumo Squat Jumps

A. Stand with your feet wider than hip-width apart, toes slightly turned out, hands clasped in front of chest.

B. Bend your knees and push hips back to come into a squat position, keeping your heels on the ground and your back straight.

C. Jump up explosively and land back in a squat position.

Perform 12 reps.

Rest for 30 seconds and repeat 2 more times.

Second Circuit: Core

Side Plank + Reach-Through

A. Start in a side plank position on your right forearm, keeping your shoulder over your elbow and your left foot stacked on top of your right.

B. With a light dumbbell in your left hand, extend your arm up straight toward the ceiling, then reach under and past your hips, keeping your torso stable.

Perform 12 reps on each side.

Bird-Dog Crunch

A. Begin in a tabletop position on all fours.

B. Lift and extend left leg backwards while lifting and extending right arm straight forward, biceps next to ear.

C. Bend your arm and leg simultaneously to come to a crunch position. Return to starting position.

Perform 10 reps on each side.

Snap Jump + 3-Second Plank

A. Start in a high plank position, then jump both feet in and back quickly.

B. Come down to a forearm plank and hold for 3 seconds.

Perform 5 reps.

Rest for 30 seconds and repeat 2 more times.

Comments (3)

April 28, 2020
That's great when girls shape their bodies with workouts. I know that some like using different "helpers" like Palm Nrg to stay fit.
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August 18, 2018
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