Core and Glutes Bodyweight Workout

This core and glutes bodyweight workout challenges the abs and lower body – no equipment needed!

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).

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