moderate
20-Minute Core & Glutes Superset
Core and glutes trained together create a synergistic effect — the posterior chain and midsection function as a unit in all real-world movement.
20 min · Kit: Resistance band (loop), Yoga mat
The session
- 13 min warm-up: bird dog, glute bridge
- 2Superset 1 × 3: Dead bug (8 each side) + Banded glute bridge (15)
- 3Superset 2 × 3: Side plank (20 sec each) + Banded clamshell (12 each)
- 4Superset 3 × 3: Hollow hold (20 sec) + Donkey kick (12 each)
- 5Superset 4 × 3: Russian twist (12 each) + Banded squat (12)
- 63 min cool-down: hip flexor, pigeon
Worth knowing
- Core and glutes are the two most functionally critical muscle groups for posture and pain-free movement
- Supersetting saves time and maintains heart rate — rest between supersets, not within them
- Focus on exhaling on the effort phase of every core exercise
- This session can be done 3× per week — it is low enough in intensity to recover quickly
