🟩 DAY – CORE & BOOTY (BEGINNER)
Workout A (Week 1 + 3)

Block 1 – Warm-Up / Mobility
5-Minute Easy Aerobic Warm-Up (bike or treadmill)
Standing Hip Circles x8/8
Standing Torso Rotations x10/10
Banded Lateral Walks x10/10
Glute Bridge x12
1 Set

Block 2 – Strength Circuit 1 (Glutes + Core Basics)

DB Goblet Squat – 12
DB Glute Bridge - 12
Standing Pallof Press – 10/10
1:00 rest – 3 Sets


Block 3 – Strength Circuit 2 (Unilateral + Stability)

Step-Ups (low box) – 10/10
Quadruped Kickbacks – 10/10
Deadbugs – 10/10
1:00 rest – 3 Sets

Block 4 – Core + Booty Finisher

Banded Glute Bridge Pulses – 15
Heel Taps – 20
Bird Dogs – 10/10

Work continuously for 5 minutes — rest as needed

🟩 DAY – CORE & BOOTY (BEGINNER)

Workout B (Week 2 + 4)
Block 1 – Warm-Up / Mobility

5-Minute Easy Aerobic Warm-Up
Bodyweight Squats – 12
Standing Hip Abduction – 10/10
Standing Side Bends – 10/10
Banded Monster Walks – 10/10
1 Set


Block 2 – Strength Circuit 1 (Glute Focus + Core Stability)

DB Romanian Deadlift – 12
DB or BB Hip thrust - 12
Standing Pallof Hold – 15s/side
1:00 rest – 3 Sets


Block 3 – Strength Circuit 2 (Control + Balance)

Reverse Lunges (bodyweight or light DB) – 8/8
Fire Hydrants – 10/10
Plank Hold – 20–30s
1:00 rest – 3 Sets


Block 4 – Core + Booty Finisher

Frog Pumps – 15
Cross-Body Mountain Climbers (slow) – 20
Glute Bridge Hold – 20s

Work continuously for 5 minutes — rest as needed