If you struggle to find time to exercise, you’re going to love this workout. Today I’m going to show you how you can take last week’s workout and break it into super do-able, yet challenging, 10 minute chunks.
The Hips, Butt and Core Workout is designed to challenge your stabilizer muscles’ endurance which will help you move better throughout your day and prevent injuries. That’s great, but if you’re anything like me, you probably get bored with a workout after a few weeks (or less!). Plus, after a few weeks, your muscles are stronger and it’s time to make things more challenging.
Instead of designing a whole new workout, I’ll show you how to tweak those same exercises to challenge your body in a new way.
Here’s how:
You’ll break the exercises into 3 groups. Then you’ll perform 10 reps of each exercise (give or take) in one group. You’ll rest for a few breaths or up to 2 minutes in between sets to give your muscles time to recover. Then repeat for 2 to 3 sets before moving on to the next group.
Use the same resistance you’ve been using for the Hips, Butt and Core Workout. You won’t be holding the bridge and clam exercises so you may be able to go up one resistance level to really challenge and shape those glutes!
How to split up the workout:
Each group will take you 10 to 15 minutes, so this workout is perfect if you only get a little time here and there throughout your day. You could easily do Group A in the morning, Group B over lunchtime, then Group C before dinner. You’ll get the same benefits breaking it up as you would doing all three groups in a row, but with the added bonus of feeling less sweaty and wiped out!
Since this workout is more challenging, it’s a good idea to take one day off in between workouts. You can still go for a walk or do some other activity like my Upper Body Strength Flow. You’ll also want to make sure you’re drinking plenty of water and eating enough high quality food to recover quickly. If you’re breaking up this workout throughout your day, chances are your regular meals will be all you need.
The 10 Minute Butt and Core Workout:
Group A:
- Ball Dead Bugs x10 per side
- Bird Dogs x10 per side
- Little to no rest between sets
Group B:
- Band Glute Bridge x10
- Clams x10
- Single-Leg Glute Bridge x10 per side
- Rest at least 30 seconds up to 2 minutes between sets – listen to your body’s needs.
- On this set of exercises, don’t hold them as shown in the videos – just contract then relax with control.
Group C:
- Monster Walks x10 per side
- Anti-Rotation Monster Walks x10 per side
- Rest at least 30 seconds up to 2 minutes between sets – listen to your body’s needs.
Did you try this workout? How did it go?
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Before starting any workout program, get clearance from your doctor. The information in this article is for information purposes only and any use of that information is at your own risk. View my Disclaimer here.