No-Equipment Core and Glutes Workout
on Jul 20, 2020, Updated Sep 04, 2024
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This core and glutes bodyweight workout challenges the abs and lower body – no equipment needed!
Table of Contents
Suggested Warm-Up
Here’s a quick warm-up to get the blood flowing and joints warmed up before beginning the workout.
Complete 2 rounds:
- 20 jumping jacks
- 30 hops in place
- 30 lateral hops
- 20 high knees
- 10 reverse lunges with overhead reach
- 20 skater jumps
Complete the following:
- 20-seconds plank
- 20-seconds side plank left
- 20-seconds side plank right
- 10 world’s greatest stretch per side
- 10 single-leg glute bridges per side
Workout Details
Complete 2 rounds:
- 60-sec plank
- 50 bodyweight squats
- 40 sit-ups
- 30 glute bridges – 2-sec pause/squeeze at top
- 20 supermans – 2-sec pause/squeeze at top
- 10 squat jumps – as high as possible
- 20 side plank leg raises (10 per side)
- 30 bodyweight single-leg RDL (15 per side)
- 40 slow mountain climbers
- 50 reverse lunges
- 60-sec wall sit
Workout Tips
- This workout doesn’t need to be done as fast as possible but move at a steady pace. Your heart rate should be controlled so you can keep moving through without rest. No need to rush – be intentional!
- Keep all movements slow and controlled. Really focus on muscle engagement, keeping the core tight and squeezing the glutes.
- For an extra challenge, add weight to any of these movements: reverse lunges, single-leg RDL, glute bridges, bodyweight squats, sit-ups (hold a plate or medicine ball).
Nice one ! It was harder than it looks 😀
Thanks so much for this workout (and all of your other awesome workouts!)! My husband and I were looking for a work out to do while we were at the beach and didn’t have access to equipment. This was such a great one! On paper it didn’t look tough, but by the second round, we were sweating!
Perfect! Can’t beat a beach workout! Glad you guys liked it.