Beginner Friendly Core + Glutes Workout!

Updated: Oct 13


This workout is SO great for beginners or even those looking to slow it down with a few low-impact movements! I used dumbbells for a few of the lower body movements; however, you could always opt out and just use your own body weight!


The main focus here should be activating your glutes and core. Think “slow and controlled” with each exercise movement. I always like to tell my clients that they should always focus on the quality of their movement rather than quantity! Work smart, not harder. If you’re doing the exercise with poor form, chances are your body will use a different muscle to compensate for your poor form.


You could do this workout as a complete circuit, performing one exercise immediately after another, resting, then start from the top once again. Or, you could break it up into two separate circuits (Glute Circuit & Core Circuit), perform all the reps and sets of one circuit, then move onto the next. The choice is yours!


You could also take the core circuit and pair it with some cardio instead, or use the glute circuit as a “booty burner” at the end of your leg day! Alright, let’s get to the workout!




Workout Option 1:

  1. Single Leg Kneeling Hip Thrust x10-12 Reps Each Leg

  2. Low Squat Heel Pops x30-40 Seconds

  3. Squat Walk x30-40 Seconds

  4. Side Plank Leg Lift + 10 Sec. Hold (Modification available) x10-12 Reps Each Leg

  5. 3-Second Pause Squats x10-12 Reps

  6. Knee Tuck into Leg Drop x10-12 Reps

  7. Bicycle Crunch x30-40 Seconds

  8. Single + Double Heel Taps x30-40 Seconds

  9. Tension Dead Bugs x10-12 Each Leg

**Rest 30-90 Seconds; Repeat 3x


Workout Option 2:

  1. Single Leg Kneeling Hip Thrust x10-12 Reps Each Leg

  2. Low Squat Heel Pops x30-40 Seconds

  3. Squat Walk x30-40 Seconds

  4. Side Plank Leg Lift + 10 Sec. Hold (Modification available) x10-12 Reps Each Leg

  5. 3-Second Pause Squats x10-12 Reps

**Rest 30-90 Seconds; Repeat 3-4x

  1. Knee Tuck into Leg Drop x10-12 Reps

  2. Bicycle Crunch x30-40 Seconds

  3. Single + Double Heel Taps x30-40 Seconds

  4. Tension Dead Bugs x10-12 Each Leg

**Rest 30-90 Seconds; Repeat 3-4x

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