45-Minute Workout Plan To Strengthen Your Core and Glutes

As the weather starts to heat up and we inch closer to summer, our focus tends to shift away from those long, luxurious hot yoga classes and towards hyper-effective, results-orientated plans that allow us to get in and out of the gym in less than an hour.

Ultra-Marathon Runner and Founder of Here We Run, Bec Wilcock, has designed a workout that ticks all those boxes and more — a six-exercise, 45-minute workout that targets the glutes and core (aka the powerhouses of the body).

Bookmark, sweat it out and get back to all that summer has to offer.

20 reps x 4 sets: 60 second rest
45 minute strength endurance session

GLUTES WORKOUT:

Photo by Meghan Holmes on Unsplash

Barbell single-leg deadlift

Standing with feet hip-width apart, hold barbell down in front, arms straight with shoulder width or slightly wider overhand grip.

Lift one leg slightly so foot is just off floor and lower bar to floor while raising lifted leg back behind. Keep back straight and knee of supporting leg slightly bent. Keep hip and knee of lifted leg extended throughout movement.

Once stretch is felt or barbell contacts floor, return to original position by raising torso while lowering lifted leg. Straighten knee of supporting leg as torso becomes upright. Repeat.

Dumbbell walking lunge

Hold a dumbbell in each hand at your sides with arms fully extended. Take a large step forward with your right leg. Drop into a lunge bending both knees to 90 degrees.

Keep your torso upright while keeping your chest up and shoulders back. Keep your balance.

Step forward with your back leg to bring your feet together. Repeat the motion with your opposite leg, moving forward.

Single leg box jump

Stand 6-12 inches in front of the box with your feet shoulder-width apart, your knees and hips slightly bent and with good posture throughout your spine.

Start by lifting one foot slightly off the ground to transfer your weight onto the working leg. Flex your hips and knees into a quarter squat and then extend the hip, knee, and ankle of your working leg to propel you upward and slightly forward, striving for maximum height.

Swing your arms forward as you jump for added momentum.

As you land on the platform, absorb the impact by allowing the hips and knees to flex into a partial squat. Use both legs to step down and return to the starting position.

ABS WORKOUT:

Photo by MAX LIBERTINE on Unsplash

Plank rotation

Lie on your left side on the mat and position your elbow directly under your right shoulder. Stack together your legs, knees, ankles and feet. Tighten abs.

Push your right elbow against the floor as you lift up your glutes and hips off the floor until left shoulder, left hip, and left foot are in a straight line. Reach up with your right hand and extend.

Rotate your torso downwards and reach under your body with your left arm. Rotate back to the side plank with your arm up and repeat for 10 times before switching sides.

V snaps

Start by lying on your back with your legs straight out and your hands stretched overhead.

Sit up and close to a v position by keeping your arms and legs straight and reaching your fingers to touch your toes. Return to lying position and repeat.

Medicine-Ball Rollout

Kneel with your elbows bent under your shoulders on top of a medicine ball. Draw your abs in tight, keep your chest lifted off the ball and extend both legs out straight behind you, feet about hip-width apart.

Once you are stabilized on the ball, slowly roll the ball away from your body using your arms to put tension in the abdominal region.

Workout provided by Blackmores

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