Warm-up (2 minutes): Begin by jogging in place or performing some light cardio exercises to warm up your muscles. This will increase blood flow and prepare your body for the workout ahead.

Abs Circuit (6 minutes): a) Bicycle Crunches (2 minutes): Lie flat on your back with your hands behind your head. Lift your shoulders off the ground and bring your right elbow towards your left knee while extending your right leg. Repeat on the other side, alternating sides in a pedaling motion.

b) Russian Twists (2 minutes): Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly while keeping your back straight.

Hold your hands together in front of your chest and twist your torso from side to side, touching the floor on each side.

c) Plank (2 minutes): Get into a plank position with your forearms resting on the ground and your body in a straight line from head to toe. Engage your core muscles and hold this position for the specified time.

Booty Circuit (6 minutes): a) Glute Bridge (2 minutes): Lie on your back with your knees bent and feet hip-width apart. Push through your heels and lift your hips off the ground until your thighs and torso are in a straight line. Squeeze your glutes at the top and slowly lower back down.

b) Fire Hydrants (2 minutes): Begin on all fours with your knees directly under your hips and hands beneath your shoulders. Lift your right knee out to the side, keeping it bent at a 90-degree angle. Lower it back down and repeat on the other side.

c) Donkey Kicks (2 minutes): Start in a kneeling position with your hands directly below your shoulders and knees under your hips. Extend one leg straight back, keeping it parallel to the floor, and squeeze your glutes. Lower your leg back down and repeat on the other side.

Conclusion: Congratulations! You have completed a challenging 15-minute abs and booty workout without any squats or lunges.

By consistently incorporating this routine into your fitness regimen, you can build strength, tone your muscles, and improve your overall fitness level. Remember, consistency is key, so try to perform this workout at least three times a week for optimal results. Enjoy the burn and embrace the transformation happening in your body!