Day 8: The Only Ass And Abs Workout You Truly Need For A "Bikini Body"

There’s something truly liberating about the end of one year and the start of the next. It’s strange, really, that one day can make us feel so different. That we can go from being overworked, tired and burnt out one minute to motivated and revitalised the next.
But that’s the magic of a new year. It can wash away what’s been and allow us to feel invigorated by what’s to come. And while we’re not fans of the ‘new year, new you’ mentality—because we think you’re pretty great just as you are—we’re all for wanting to grow and seek fulfilment and for setting goals to get there.
Whether you’re focusing on your career, you want to learn a new language or finally get on top of your finances in 2018, your health should be a priority—because you’ll only be your best self when you’re feeling good. So, to help you get started, we’ve teamed up with bikini body trainers, BUF Girls, to bring you a two-week training program to kickstart your fitness from January 1.
Comprised of six workouts and one rest day each week, our New Year (Re)New You training plan will get you back on track after the holiday and firing into 2018. All you need to do is set aside up to 30 minutes each day to get your heart pumping, sign up to our EDM and check your inbox every day or visit for a new workout.
None of the workouts require equipment (aside from the occasional chair) and they can all be done at home but if you’d like to up the intensity, feel free to incorporate weights.
But that’s not all, we’re also giving one lucky reader and a friend access to the BUF Girls’ latest program, Totally BUF, a six-week online exercise and healthy eating plan designed to completely transform your health and wellbeing. To enter, all you have to do is sign up here and starting January 15th, you’ll be ticking that fitness resolution right off your list.

Day 8: Ass ‘n’ Abs

Spend 45 seconds on each exercise then take 15 seconds rest before moving on to the next move. Once you’ve completed the ass set, move on to your abs. After both ass and abs, rest for 30 seconds before repeating the whole workout two more times. 
Set: Ass

  • 45 seconds step out squat
  • 15 seconds rest
  • 45 seconds alternating kicks
  • 15 seconds rest
  • 45 seconds butterfly hip raise
  • 15 seconds rest
  • 45 seconds drop lunges
  • 15 seconds rest

Set: Abs

  • 45 seconds high plank knee tap double
  • 15 seconds rest
  • 45 seconds reverse crunch
  • 15 seconds rest
  • 45 seconds straight leg crunch
  • 15 seconds rest
  • 45 seconds high knees
  • 15 seconds rest

Rest 30 seconds
Repeat x 2

Enter to win a 6-week training program

For your chance to win a six-week healthy eating and exercise guide—including recipes, workouts and more—for you and a friend, courtesy of the BUF girls, visit
Missed some of the workouts and want to start from day dot? Here’s the first sweat-session of our New Year ReNew You training program. 

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