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New 10-Day Challenge: Expand with Tasha Heavy Lifting, HIIT, & Cardio for Increased Muscle Size and Strength

Mid-Body Burn Back, Glutes and Core Strength

20 Min • Core
  • View on YouTube
    • Training Type Strength Training
    • Equipment Dumbbell, Exercise Band, Mat
    • Membership Free

    Overview

    Erica profile picture
    Erica

    Focus & Benefits
    In this workout, we strengthen the mid-body by focusing on the glutes, core, and back. In addition, you'll improve posture and alignment, which will benefit your performance in other workouts and make you feel nimble in everyday life. 



    Workout Overview
    Warm-Up: 4 exercises, 40 seconds each (3 minutes)
    Workout: 11 exercises, 40 seconds active / 15 seconds rest (10 minutes)
    Banded Glute Finisher: 4 exercises, 45 seconds each (3 minutes)
    Cool Down: 4 exercises, 40 seconds each (3 minutes)

    Equipment
    Resistance band loop, range of weights (I'm using 5-24 lbs), mat

    Tips & Helpful Information

    • Focusing on the mid-body, some of the exercises in this workout may feel similar to Pilates, with benefits such as improved alignment and posture.
    • To match this shorter workout, the warm up and cool downs mirror that. If you need to add anything extra to them, feel free to pause and do so! 
    • For an extra challenge, you're welcome to repeat the main workout 2x before heading into the glute finisher.
    • Notice how the extra resistance (band and weights) helps or hinders your experience with each move. If it's causing you to compromise form, it's not for your benefit! Keep your connection to your midsection your highest priority, adding the extra resistance where it feels appropriate. 

    Difficulty & Modifications Explained
    This workout is rated a 3 in difficulty due to multiple forms of resistance and a moderate to advanced level of core strength needed.
    Modifications: Forgo the band where needed and choose lighter weights
    Progressions: Use a heavy resistance band and heavy, challenging weights
     

    Warm-Up: 4 exercises, 40 seconds each (3 minutes)
    Cat Cow
    Alt Bird Dog
    Glute Bridge + Alt March
    RDL + Wide Row 

    Workout: 11 exercises, 40 seconds active / 15 seconds rest (10 minutes)
    Glute Bridge with Banded Abduction (1 x 24 lbs)
    Banded Quadruped Bent Knee Kickbacks (One Side)
    Banded Quadruped Bent Knee Kickbacks (Other Side)
    Offset RDL (One Side) (1 x 24 lbs)
    Offset RDL (Other Side) (1 x 24 lbs)
    Assisted Side Plank Dips (One Side) (1 x 5 lbs)
    Assisted Side Plank Dips (Other Side) (1 x 5 lbs)
    Bird Dog Row Pulses (One Side) (1 x 10 lbs)
    Bird Dog Row Pulses (Other Side) (1 x 10 lbs)
    Dead Bug with Knee Resistance (Switch Half)
    Static Back Ext + Twist

    **Water Break**

    Banded Glute Finisher: 4 exercises, 45 seconds each (3 minutes)
    Alt Side Steps
    Alt Kickbacks 
    Squat + Pulse
    Glute Bridge Hold 

    Cool Down: 4 exercises, 40 seconds each (3 minutes)
    Seated Forward Fold 
    Pigeon Pose (One Side)
    Pigeon Pose (Other Side)
    Child's Pose to Cobra