🟩 DAY – CORE & BOOTY (BEGINNER)

Workout A (Week 1 + 3)
Block 1 – Warm-Up / Mobility

5-Minute Easy Aerobic Warm-Up (Bike or Treadmill)

Standing Leg Swings (Front/Back) x10/10
Cat-Cow x10
Mini Band Glute Bridge x12
Glute Bridge March 12/12

1 Set

Block 2 – Strength Circuit 1 (Glute Strength + Core)
DB/BB Sumo Squat – 12
DB/BB Hip Thrust – 12
Half-Kneeling Pallof Press – 10/10

1:00 Rest – 3 Sets

Block 3 – Strength Circuit 2 (Single Leg + Stability)
Static Split Squat – 10/10
Side-Lying Clamshells – 15/15
Bear Position Shoulder Taps – 10/10

1:00 Rest – 3 Sets

Block 4 – Core + Booty Finisher
Mini Band Lateral Walks – 10/10
Glute Bridge March – 10/10
Toe Taps – 20

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

Good Mornings (Bodyweight) x12
Standing Hip CARS x10/10
Bird Dogs x8/8
Mini Band Squat Hold - Abduction x10/10

1 Set

Block 2 – Strength Circuit 1 (Posterior Chain + Core)
DB/BB Romanian Deadlift – 12
Box Squat (DB Goblet) – 12
Standing Cable Chop – 10/10

1:00 Rest – 3 Sets

Block 3 – Strength Circuit 2 (Glute Medius + Core Control)
Lateral Step-Ups – 10/10
Banded Fire Hydrants – 12/12
Side Plank (Knees if needed) – 20 sec/side

1:00 Rest – 3 Sets

Block 4 – Core + Booty Finisher
Frog Pumps – 20
Seated Knee Tucks – 15
Banded Glute Bridge Hold – 20 sec

Work continuously for 5 minutes — rest as needed