Focus & Benefits: This quick tune-up is designed to strengthen all angles of the glutes and core for a comprehensive routine in a short amount of time. We use mainly bodyweight (plus an optional medium dumbbell) to activate these key muscle groups that are responsible for our posture, stability, function, and performance. Use this as a standalone workout or add it on to another routine — your choice! Get ready to walk away feeling a little bit stronger through your midsection with no-impact on your joints.
Equipment Needed: Medium dumbbell is optional (I used 10lb), but it can be completed with bodyweight only.
Tips and Helpful Information: We’ll work together through a series of 11 exercises for 45 seconds on / 10 seconds off, no repeats. While some exercises strictly target core and glutes separately, you’ll find that many of these exercises target both simultaneously, making this an efficient routine that packs a punch.
If you’re no stranger to my core routines, you know that I like to work every layer of the core! In addition to our familiar rectus abdominis (6-pack muscles) we’ll also be targeting the obliques, deep abdominals (transverse abdominis or TVA), and multifidus (deep spinal stabilizers). As for your glutes, I’ve packed in a variety of exercises to target your glute maximus, medius, and minimus! No core muscles will be left behind.
Quick tips:
- Consider the first 2-3 exercises a brief “warm-up/activation” before getting into more challenging work
- While no weights are needed for this routine, adding a single dumbbell on a couple exercises can intensify the workout
- Remember to move through these exercises with intention — think about activating the glutes and core through a full range of motion for maximum benefit.
Difficulty and Modifications Explained: This workout is a level 3 out of 5 difficulty. Many of the exercises can easily be modified or progressed, offering a little something for everyone. You also have the option to use a single dumbbell for some exercises, or leave it out. Your perceived level of difficulty is up to you!
Closing Notes: Don’t be surprised if you don’t feel an immediate “burn” or soreness as a result of this workout. Your muscles ARE getting stronger. Being sore is not the best measure of your efforts.
WORKOUT OUTLINE
1 Round: 45 sec on / 10 sec off
- Plank to Squat
- Curtsy Lunge Pulses, alternating
- Diagonal Bird Dog, alternating
- Elbow Plank with Leg Raise, alternating
- Side Bridge Hold + Clam Shell - One side
- Side Bridge Hold + Clam Shell - Other side
- Glute Bridge + Wt’d Roll-up
- DB Pullover + Dead Bug
- Reverse Plank (optional March)
- Bear Plank Pull Through
- Doggy Extension, alternating