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This workout uses functional exercises to target your hips and core, but will challenge your entire body. You can do it in 25 minutes or less and it’s perfect whether you’re a beginner or more advanced with your strength training.
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25 Minute Hips & Core Workout
When was the last time you did a hamstring curl in real life? NEVER! Don’t get me wrong, exercises that target a single muscle group have their place in training.
But when you want a workout that will train you to move better in real life AND make the best use of your precious time, this is the workout you want!
If you’re a beginner, or brand new to these exercises, just start with one set of each exercise and stick with the lower rep range. Let your body rest at least one full day before you try this again. If you aren’t too sore you can do the hips and core workout again with two sets. Make sure you rest again one full day before working up to 3 sets. Or you can progress over 3 weeks or more – whatever feels right for your body!
What you’ll need:
Dumbbells (optional)
The 25 Minute Hips and Core Workout:
Set A
- Monster Walks – 3 sets x 10-20 reps per side
- Bird Dogs or Bear Crawls – 3 sets x 10-20 reps per side
- Side Lunges – 3 sets x 10-20 reps per side
Set B
- Lateral Monster Walk + Pallof Press – 3 sets x 5-10 reps per side
- Lat Pull Downs – 3 sets x 10-20 reps
The Exercises:
Monster Walks
- Tie a band snugly around your legs, or use a mini band just above your knees
- Bend your knees and sit back into an athletic stance with your core engaged – make sure you hold this position the entire time you’re monster walking!
- Step your right foot forward and to the right – at about a 45 degree angle
- Balance on your right foot as you bring your left foot to meet it, then step your left foot forward and to the left at a 45 degree angle
- Repeat for desired number of steps moving forward then take the same number of steps, this time moving backward in the same zig-zag pattern
Bird Dogs
- Start on your hands and knees, hands directly under your shoulders, and knees directly under your hips, spine in a neutral position.
- Exhale and raise your right arm and left leg up, reaching your hand toward the wall in front of you and your heel toward the wall behind you.
- Don’t let your torso rock or wiggle.
- Inhale and touch your elbow and knee together then exhale to reach again.
- Perform all reps using your right arm/left leg then switch sides.
- Once you’ve mastered Bird Dogs – try doing Bear Crawls!
Bear Crawls
- Start on your hands and knees, chin tucked, neck long, core engaged
- Lift your knees up off the floor then begin crawling forward, moving opposite arms and legs
- As you crawl, focus on keeping your shoulders, core, and hips steady just as you would in Bird Dog – they should not wobble and only your arms and legs should move
Side Lunges
- Step your feet wide apart – about 1 1/2 times wider than shoulder width.
- Shift your weight to your left foot, hinge at your hip and knee and sit back toward your left heel.
- Your right foot can remain fully in contact with the ground or you can keep your heel on the ground and allow the rest of your foot to rotate toward the ceiling – whichever is more comfortable for your right knee!
- Your knee should remain directly above your ankle and your knee should not extend past your toes.
- Press through your heel and mid foot, squeeze your glutes, and tighten your core to stand back up.
- Repeat on the right leg.
Lateral Monster Walk + Pallof Press
- Tie a band snugly just above your knees then tie another band around a post or in a door jam at waist-level
- Hold the band at your belly button with both hands and step away from the post until the band is slightly taut
- Bend your knees to sit back into an athletic stance, or partial squat – keep your heels on the ground, hinge at your hips, engage your core and keep your chest pointing forward, shoulders rolled back
- Keeping your feet parallel and without allowing the band to pull your torso into rotation, step to the side as many steps as the band will allow
- Without allowing your hips or torso to twist, press the band forward, extending your arms straight out at chest level before returning to start.
- Repeat the chest presses for the same number of steps you took
- Then slowly step your way back to start then repeat for the desired number of reps
- Repeat stepping the other direction.
Lat Pull Downs
I haven’t recorded this exercise yet! Check out this video from Girls Gone Strong:
- Tie the middle of a band at least arm’s length above your head so the two ends hang down.
- Grab each end with your hands then squat into an athletic stance, or kneel on the ground, keeping your core engaged and spine long and straight.
- Begin the pull by drawing your shoulder blades together and down.
- Your elbows will follow by coming out to the sides then pulling down into your sides.
- Slowly extend your arms back to start and repeat.
Want more workouts? Try these:
25 Minute Squat Balance Workout – To work those legs!
Upper Body Strength Flow – To work your upper body!
5 Minute Full Body Stretch – For after your workout!
Lazy Day Yoga – For those lazy days!
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Did you try this workout? How did it go? Comment below!
Disclaimer: Before starting any workout program, get clearance from your doctor and use common sense to reduce and avoid injury. The information shared by Jess Roe Fitness and StudyInFitness.com is for educational purposes only. By performing any fitness exercises, you are performing them at your own risk. Jess Roe Health & Fitness and StudyInFitness.com will not be responsible or liable for any injury or harm you sustain as a result of any program, online videos, or information shared on our website. Use of any of the information shared on our site does not constitute the creation of a client contract. This includes emails, videos and text. Thanks for your understanding. View my full Disclaimer here.