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

Written description for a core and glutes bodyweight workout.

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:

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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