This Is the Workout Nina Dobrev's Trainer Recommends That "Makes the Booty Pop!"

Jesse Deyoung
Jesse Deyoung

Want to know how Nina Dobrev, who stars in the Flatliners remake, stays strong and toned? Here are some essential exercises that Reebok athlete, Les Mills trainer, and celebrity trainer Lissa Bankston has done with Nina. Since these are all bodyweight moves, it's the perfect workout you can do at home, in the gym, or while traveling in your hotel or on the beach!

You'll find all of these nine exercises in the workouts Lissa does with Nina. She notes that "the gorilla crawl is a favorite because you feel a bit primal when you are executing the move. Once you find your rhythm with it, it's a move that tones the entire body and makes for a really cool boomerang!"

When working out with Nina, Lissa says, "Nina is all about adventure, fun, and friends! Getting creative with our workouts is the best way to distract her from the actual workout!" Lissa shares that Nina loves competition, "so making things into a game is a go-to of mine" when working out with her.

Lissa also notes that Nina does a lot of lunges and squats for her legs and glute work. "The Bulgarian split squat (I call it the Bulgarian lunge since I use a longer stance and keep the back foot active) makes the booty pop!" Follow along with this nine-move bodyweight workout and you'll tone every part of your body, including your booty.

Bear Crawl

Bear Crawl

  • Start on all fours with your hands under your shoulders, knees bent to 90 degrees under your hips.
  • Keep your shins parallel to the floor and crawl the opposite hand and foot forward five steps and then backward five steps. The more stable your trunk is as you crawl the more core work you will get.
  • Do as many steps as you can for one minute.
Bulgarian Lunges

Bulgarian Lunges

  • Start about two to three feet away from a chair, step, rock, or bench with your feet hip distance apart.
  • Place one foot on the chair, step, rock, or bench behind you.
  • Lower your back knee toward the ground, making sure your front knee doesn't pass your big toe when you are at the bottom of the lunge. Straighten the front leg to complete the rep.
  • Perform 10 reps per leg.
Crab Crawl

Crab Crawl

  • Sit on your butt with your feet hip-width distance apart. Place your hands shoulder-width distance apart, with the fingers facing your feet for added triceps work.
  • Lift your hips as high as you can and squeeze your booty! In this position, walk the opposite hand and foot backward.
  • Take as many steps as you can for one minute.
Triceps Dips

Triceps Dips

  • Place your hands on a bench or step. Walk the feet out so your hips are just in front of the step or bench.
  • Keep the fingers facing forward and elbows pulled in tight to your body.
  • Bend the elbows and lower your hips toward the floor. Keep the trunk of your body moving vertical for the most isolation in the triceps (backs of the arms).
  • Perform 15 reps.
Gorilla Crawl

Gorilla Crawl

  • Start in a squat with your feet wider than your hips.
  • Stay low as you jump your hands forward. When your hands land, jump your feet quickly toward your hands.
  • Quickly jump the feet back landing in the squat to complete the rep.
  • Continue jumping for one minute.
Mountain Climbers

Mountain Climbers

  • Start in plank position with the shoulders over the wrists and the body in one straight line.
  • Drive your right knee across your body toward your left elbow, then quickly switch legs, drawing the right foot back and the left knee forward.
  • Minimize any movement in your trunk by bracing your abs super hard, with your body weight shifted forward into the heels of your palms. This will give your abs a deep burn.
  • Continue for one minute.
Plank Walks

Plank Walks

  • Start in plank position with the shoulders over the wrists and the body in one straight line.
  • Keep your abs engaged as you drop down to one elbow, then to the other. Then walk back up onto the hands. Don't let the hips sway from side-to-side. You can place a water bottle on your spine at your lower back and try not to let it fall off.
  • Do plank walks for one minute.
Bodyweight Squats

Bodyweight Squats

  • Start with feet hip distance apart, toes slightly turned out, and chest lifted.
  • Bend your knees, push your butt back, and lower your body until your hips are around knee level. Keep the weight back in your heels.
  • Add a jump at the top for an extra kick!
  • Complete 25 reps.
Surfer Jumps

Surfer Jumps

  • Start with feet wide, toes turned out, and knees slightly bent.
  • Jump up, rotate your body 180 degrees in the air, and land in the same position, like you're on a surf board and you are switching your lead foot.
  • If jumping is not your thing, just pivot and step your back foot forward. Then step it behind as if you are stepping from the front of the surfboard to the back.
  • Keep going for one minute.