This is a 40 minute advanced glutes and abs workout you can follow along to at home, solely focusing on the glutes and core!

The core section at end of absolutely advanced if you wear ankle weights combined with with the leg lowers. Also the forward knee leg extension is an advanced move to hold quad out while entending and keeping steady!

The exercises are each performed for 45 seconds with 15 seconds to get ready for next exercise. The first 30 minutes is targeting the glutes at different angles and last 10 minutes is core and abs!

During the glute movements, try to control the movements, really squeeze the glutes at top of contraction and lower with control.

LYING SIDE LIFT
CIRCLES
CIRCLES (opposite direction)
PULSE
LYING SIDE LIFT
FORWARD KNEE LEG EXTENSION

LYING SIDE LIFT
CIRCLES
CIRCLES (opposite direction)
PULSE
LYING SIDE LIFT
FORWARD KNEE LEG EXTENSION

STRAIGHT LEG LIFT
STRAIGHT LEG LIFT PULSE
STRAIGHT LEG LIFT
STRAIGHT LEG LIFT PULSE
DONKEY KICK
DONKEY KICK PULSE
DONKEY KICK
DONKEY KICK PULSE
STRAIGHT LEG LIFT
STRAIGHT LEG LIFT PULSE
STRAIGHT LEG LIFT
STRAIGHT LEG LIFT PULSE

SINGLE LEG BRIDGE
SINGLE LEG BRIDGE
SINGLE LEG BRIDGE LEG LOWER
SINGLE LEG BRIDGE LEG LOWER
SINGLE LEG BRIDGE LEG PULSE
SINGLE LEG BRIDGE LEG PULSE

*Remove ankle weights if needed now.

REVERSE CRUNCH
CRUNCH
CRUNCH PULSE
REVERSE CRUNCH
CRUNCH
CRUNCH PULSE
ALT LEG EXTENSION
CRUNCH
DOUBLE TOE TAPS
CRUNCH PULSES

I will be using ankle weights (2kg on each ankle) however this is completely optional to incorporate as an ankle weights workout.

As with all follow along workouts, please warm up fully prior for at least 5 minutes to prepare body for work ahead.

I have not put alternatives up due to the fact there is no jumping or high impact movements but I would ask that you simply change an exercise to what works for you. For example, the leg lowering in the lower abs segment; simply bend knees, don’t lower as much or do alternating leg!

NOTE: if you feel any discomfort in your lower back, please do not continue with that exercise or take a moment, reset and adapt exercise to ensure core tight and back is flat. Remember only lower as far as is comfortable and your core is still engaged and lower back FLAT to mat.

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.