Abs & Booty at Home

Waves & Weights

Women's Training, Personal Training, Functional Fitness, Functional Training
Coaches
Laurentiu Marcu and Diana

Abs & Booty at Home 4 Weeks | 3 Sessions Per Week | Minimal Equipment Ready to sculpt your core and build your glutes from the comfort of your own home? Abs & Booty at Home is a 4-week program designed to tighten your midsection and lift your glutes—no gym required.

This program is perfect for anyone who wants focused, effective training without spending hours in the gym. Each week includes 3 targeted sessions that combine strength, activation, and bodyweight movements to build muscle tone, improve stability, and boost confidence.

What’s included: 🔥 30–40 minute sessions, 3x per week 🧘‍♀️ Dynamic warm-ups and cool-downs 🍑 Glute-focused strength & activation drills 💪 Core stability, control, and sculpting work 🏠 Designed for home—just need resistance bands or light dumbbells (optional)

Whether you're jumpstarting your fitness journey or adding a glute-and-core focus to your current routine, this program delivers results you’ll feel and see.

$25
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🍑 Stronger, Rounder Glutes
Targeted lower body movements focus on glute activation and development—helping you build shape, strength, and support for everyday movement.
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💪 Sculpted, Stable Core
Core-focused exercises improve definition and enhance core stability, supporting better posture, balance, and total-body strength.
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🏠 Home-Friendly & Time-Efficient
No gym? No problem. All workouts are under 40 minutes and require minimal equipment—perfect for busy schedules and at-home training.
Features
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Programming 3 days per week
🔥 30–40 minute sessions, 3x per week 🧘‍♀️ Dynamic warm-ups and cool-downs 🍑 Glute-focused strength & activation drills
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year.Your coaches and team will push you harder,know you better,and keep you going longer, all through an app.
Equipment
Recommended
Bands // Dumbbell
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

WarmUp FullBody

B

Air Squat

3 x 10

C

Lateral Lunge

3 x 8

D

Donkey Kicks

3 x 24

E

Iso Jump Squat

3 x 5

F

Crunches

3 x MAX

G

Crossover Crunch

3 x MAX

H

Stretching Fullbody

Tuesday
Week 1 Day 3

A

WarmUp FullBody

B

Single Leg RDL

3 x 20

C

Lunge

3 x 10

D

Pulse Squat

3 x 10

E

Mountain Climber

3 x 0:20

F

Russian Twist

3 x 10

G

Stretching Fullbody

Thursday
Week 1 Day 5

A

WarmUp FullBody

B

Sumo Squat

3 x 10

C

Single Leg Glute Bridge

3 x 20

D

Bulgarian Split squat

3 x 16

E

Tuck Crunch

3 x 10

F

Side Plank

1 x 0:15

G

Stretching Fullbody

Coaches
More from Waves & Weights
coach-avatar Laurentiu Marcu

A strength coach and performance specialist with expertise in guiding individuals to unleash their full potential, whether in sports or in their daily lives.

coach-avatar Diana

A passionate fitness instructor dedicated to empowering individuals to build strength, confidence, and resilience—both in the gym and in everyday life.

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✅ Start Strong, Finish Confident

In just 4 weeks, you’ll feel stronger, more sculpted, and empowered—all from the comfort of your home. Let’s build your best abs and booty, together.

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FAQs
Do I need any equipment?
No equipment is required, but resistance bands or light dumbbells can help increase intensity. All exercises can be modified to suit what you have at home.
Is this program beginner-friendly?
Yes! This program is great for beginners and anyone returning to fitness. Movements are simple, effective, and progress gradually over the 4 weeks.
How long are the workouts?
Each session takes around 30–40 minutes, including warm-up and cool-down. It's efficient and easy to fit into your day.

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